Although hyperextensions (different types and ways of doing them) are considered to be isolating exercises (only one pair of joints are working – the hip), they are able to load several muscle groups at once, which can be rocked together and can focus on specific ones.
But before we list all the working muscles, we need to decide on the technique of execution. Since hyperextensions can be performed on different simulators and benches (and even without them at all), I will try to touch on each case.
Hyperextension: technique for girls
As I said, in this exercise you can focus on different muscle groups. What kind of girls usually are interested in girls? The answer is obvious: glutes. They are one of the actively working when performing overextensions (hyperextensions). Therefore, from the buttocks and will be repelled, as from the main group. Read the article about training the muscles of the hands of a man.
So, the starting position: You need to lie down on a Roman chair, an incline bench at 45 degrees or sit in a special simulator, although I’m not a fan of such simulators – they are less effective than benches. You need to lie down so that the edge of the bench is not at the bottom of your stomach, but at the top of your hips. That is, you seem to have climbed far ahead. It is this position that will ensure you the work of the buttocks to the greatest extent, removing most of the load from the back. Do not forget to start the shins under special “rollers”.
Now just relax and go down to get the “acceleration”.
Upward movement. Unbend in the back until it bends, but do not “overdo it” – do until the head starts to tilt back. Constant non-observance of this rule can lead to pain in the back – excessive pressure on the intervertebral discs. When straightening the back, strain the buttocks, as if squeezing them – this will give an additional effect for pumping.
Move down. Just gradually return to the starting position, without relaxing the muscles that work immediately. You need to gradually graduate.
The position of the hands and the pace of execution. Hands can be brought behind the back of the waist, crossed on the chest and wound behind the head. The severity of the load increases accordingly. In the same positions, you can hold discs (pancakes) for additional burdens. Damn 5 kg behind the head and a pancake in 5 kg at the back – this is not the same, believe me.
Do not rush to straighten and “fall” down – do everything at a moderate pace, without the use of inertia – this will give you an advantage in pumping both the buttocks and extensors of the back.
Hyperextension on the floor. Exercise can be done without benches and simulators. Simply lay down on the floor, straighten your arms forward (above yourself). Now, just raise your arms and legs at the same time, tearing them off the floor (they should be straightened). Go down to the floor. Repeat as needed. You can also lift unlike parts of the body – the left leg and the right hand and vice versa. Opposite limbs lie on the floor.
Is it difficult to do with arms outstretched forward? Let’s make it easier for you: put your hands along the body, and from here, raise them up with your legs.
In these three cases, look in front of you (the face looks at the floor, not toward the direction of the hands).
The main target muscles, which can be so healthy to strengthen or pump up, if you use extra weight, are the extensors of the spine, the gluteus major muscles, and the muscles of the posterior surface of the hips are biceps, semitendinosus, semimembranous and large adductor.
If you lie on a special bench (or a Roman chair) so that its edge is right under the bottom of the abdomen, most of the load will be absorbed by the extensors of the back. To use the ass and the hind part more – move a little bit up: the edge of the bench should lie on the top of the quadriceps muscles, that is, the stomach does not lie at all.
But during exercise, muscles such as trapezoidal, rhomboid, abdominal muscles (in other words, the abdominal muscle group) are loaded – they “follow” the balance and even position of the body. It is noteworthy, but such an exercise will not be able to pump up these muscles – an insufficient load, moreover, a static one to a greater extent, and not dynamic, as in the case with the above-described muscles.
The “highlight” of the exercise is that it can be done both in a gym in specialized simulators and on benches, and at home – just lying on the floor or on the edge of the sofa, for example, if one of your relatives detains your legs.
I know an example from life when one guy the left side of his back (because of the operation) was weaker (and it was visible visually). So he gave the load on the left side one and a half times more than the right one, and even leveled the situation. One of such exercises, as you understood, was hyperextensions.
At first, he did the usual (the trunk was raised exactly), and then half of the done did on the left side, tilting the trunk to the left. It’s me that hyperextensions can be done on different parts of the lower back, and also the buttocks.
I can say one thing: an excellent exercise, not overextending the intervertebral discs, not pressing on them, allowing to strengthen the lower back, even if there are injuries and contraindications.