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Lying Hyperextension Hold

The lying hyperextension hold is a bodyweight isometric exercise designed to build endurance throughout the erector spinae, glutes, and hamstrings. It suits all fitness levels and functions well as a warm-up activator or a core-stability finisher.

Muscles: Back
Equipment: Bodyweight
Type: Cardio / timed
Animation: Men and women

How to do it

Lie face-down on the ground with your arms extended overhead and legs straight.
Lift your arms, chest, and legs off the ground simultaneously.
Hold this elevated position, maintaining tension in your lower back, glutes, and hamstrings.
Keep your gaze down to maintain a neutral neck position.

Common mistakes

Craning the neck upward places unnecessary compressive stress on the cervical spine.
Bending the knees shifts tension away from the glutes and hamstrings.
Holding your breath during the isometric contraction spikes blood pressure and leads to premature fatigue.
Overextending the lumbar spine too aggressively can pinch the facet joints and cause discomfort.

Tips

Keep your eyes fixed on the floor to maintain a neutral spine from neck to tailbone.
Squeeze your glutes and brace your abdomen before lifting to anchor the pelvis.
Maintain a smooth, continuous breathing rhythm throughout the entire hold.

Sets and reps

For postural stability and muscular endurance, perform 3 to 4 sets holding the position for 20 to 45 seconds, resting 30 to 60 seconds between rounds.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles does the lying hyperextension hold target?

It primarily targets the spinal erectors of the lower and mid-back, with significant isometric assistance from the glutes, hamstrings, and rear shoulders.

Is this hold safe if you have lower back sensitivity?

It is generally safe when keeping the lift low and controlled, but stop immediately and consult a doctor if you experience sharp or pinching pain.

Similar exercises

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