Lying Floor Hyperextension
Expert Advice
Focus on a slow and controlled lift, using your lower back and glute muscles to perform the movement without putting undue strain on your spine.
How-to-do Steps
- Lie face down on the floor with your arms extended in front of you.
- Simultaneously lift your arms, chest, and legs off the floor as high as comfortably possible.
- Hold the lifted position for a moment, then slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Floor Hyperextension primarily targets the Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats60%
Secondary
Glutes20%
Hamstrings20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Floor Hyperextension work?
Lying Floor Hyperextension primarily targets the Lats. Secondary muscles involved include Glutes, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Floor Hyperextension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Floor Hyperextension suitable for beginners?
Yes, Lying Floor Hyperextension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
