Lying Hyperextension Hold
Expert Advice
Engage your glutes and hamstrings to lift your torso and avoid putting excessive pressure on your lower back.
How-to-do Steps
- Lie face down on the floor with your arms extended in front of you.
- Engage your core, glutes, and back muscles to lift your arms, chest, and legs off the floor.
- Hold this raised position, keeping your neck neutral and gaze down.
- Maintain the hold for the desired duration before gently lowering back to the starting position.
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Muscles Worked
Lying Hyperextension Hold primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
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 Hyperextension Hold work?
Lying Hyperextension Hold primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Hyperextension Hold?
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 Hyperextension Hold suitable for beginners?
Yes, Lying Hyperextension Hold is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
