First of all thanks for landing this article, if you are searching for How To Correctly Do Hyperextension Machine then we must say you are in the right place.
So without getting into the query less directly jump on the Hyperextension Machine.
- Force: Push
- Synergists: Hamstrings, Erector Spinae
- Target muscle: Gluteus Maximus
- Mechanics: Isolation
How To Do Hyperextension Machine?
- Mount the reverse hyperextension machine and secure your legs between the foot pads.
- Your upper body should be lying face down on the machine’s surface.
- Your hips should be positioned off the edge of the surface, and your legs should be hanging straight down.
- Keeping your knees slightly bent.
- Exhale as you slowly raise the lever as high as you can by extending your hips and your lower back.
- Try to hold the contracted position for a count of two.
- Inhale as you slowly reverse the motion and lower the lever to the starting position.
- Maintain full control of the movement.
- Do not allow the build-up of momentum.
- Otherwise, you may injure your lower back.
- Keep your neck level with your torso.
- The machine reverse hyperextension is great for working your erector spinae (spinal erectors), which run up your spine.
- The exercise is often used to treat lower-back pain.
- If you are new to the machine reverse hyperextension exercise, begin by using only your body weight.
- It is even possible to perform the reverse hyperextension on your elbows! However, this is a very advanced movement.