How to Use the Hyperextension Machine
This machine, also known as the back extension, primarily works your lower back muscles. The buttocks (gluteus maximus) and the muscles situated at the back of the thighs (hamstrings) are also worked during this movement.
Setting up the machine
How to use
- Set the leg pads to a comfortable height. You should be able to comfortably lean forward over the machine without any restrictions.
- No weight is required for this exercise. However, if you are experienced and have already built up your lower back muscles, you can “hug” a weight plate in front of you, close to your chest to intensify the weight load.
- Get onto the machine by securing your ankles firmly under the roller pads.
- Lie face down and ensure your hip bone is slightly over the front support pads, which will allow you to move without adding pressure or restrictions.
- Fold your arms across your chest, or position them outwards behind your ears as shown in the image below.
- Take a deep breath in and bend forward, folding your torso in front of you.
- Exhale and bring your body back up, slightly contracting the lower back muscles and buttocks.
- Do not arch backwards excessively. Ideally, your body should be in a straight plank, with your thighs firmly on the leg pads. There is no need to arch further than necessary.
- It is important to strengthen the lower back completely before adding weight to your exercise. Aim to complete at least four sets of fifteen repetitions comfortably before you load on any additional weight.
- Do not hold the weight plate behind your neck as this places extra, unnecessary pressure on your neck muscles and can cause serious damage.
Author: Dimi Ingle
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