Hyperextension at home

How to do back extensions at home and reverse hyperextensions

Hyperextension is an exercise that helps to pump the muscles of the back, thighs and buttocks. It is performed on a special simulator, which is called a Roman chair. It can be found in any fitness center.

However, not everyone has the opportunity to attend a fitness center as or to purchase a simulator for home. Nevertheless, this is not an excuse to give up this exercise. This article will tell you how to perform hyperextension at home without using a simulator.

Who Recommends the Hyperextension Exercise?

This exercise is recommended for folks who dream of tightening the buttocks and reducing the waist and hips. Hyperextension is great for coping with this task. In addition, with its help you, can improve your posture.

Also, exercise is recommended for people leading a sedentary lifestyle. In this case, using it, can help return the lost strength to the muscles, as well as improve the elasticity of the muscle fibers.

In addition, hyperextension prevents the formation of intervertebral hernia and osteochondrosis. I recommend it to beginners and professionals alike.  

Thus, it can be concluded that hyperextension should be performed also for those people who want to improve posture and figure and those people who want to avoid having problems with the spine and just to strengthen their muscles.

Hyperextension Technique at Home

Many people think that hyperextension at home does not as much of an effect as an exercise that is performed on a special simulator. However, this opinion is not entirely true. 

hyperextension at home

There are several ways to perform a hyperextension at home, which give the same effect as when doing an exercise in the Roman chair. The main thing is that the technique of their execution is correct.


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Hyperextension on a Horizontal Surface

To perform this exercise, you will need either chairs pressed together, or stools. You can also do it on the couch. The technique of execution will be as follows:

hyperextension technique

  • Lie down on the surface face down so that only the hips rest on it. The body should hang down freely, but the head should not touch the floor, and the legs should rest on the floor. Securely fix the feet. If this is not possible, then ask someone to hold it for you.
  • Inhale and lift the body so that you form  a straight line with your legs. Hold in this position for a few seconds and on exhalation, return back.
  • Exercise should be done 10-15 times and perform 3 sets.

Hyperextension on the Floor

If we consider all the options for this exercise, performing a motion lying on the floor will be the most sparing. Most often, this technique is indicated for people with severe lower back pain and with a low level of physical fitness. It is performed as follows:
lie on your stomach and place your hands on the back of your head;
slowly raise the case as high as possible, making a delay at the top point for 1-3 seconds;
slowly lower the case down and repeat the movement.

Hyperextension at home can be performed while lying on the floor. In this case, you will not need anybody’s help, or foot fixing. 

The technique of execution will be as follows:

  • Lie down on the floor, on your stomach. Put your hands on the back of your neck or cross on your chest. Keep your legs together.
  • Inhale and lift the body as high as possible. Thighs should not be torn off the floor. Lock the position for a few seconds.
  • Exhale and return to normal.
  • Exercise should be done 10-15 times and perform 3 sets.

Raising the Arms and Legs

Such an exercise, like the previous one, should be done lying on the floor. The technique for execution will be as follows:

  • Lie down on the floor on your back. Lay your hands down perpendicular to your sides and keep them straight. Keep your legs together.
  • Take a breath and raise both hands and feet at the same time as high as possible. The hips should be firmly pressed to the floor.
  • On exhalation, go back.
  • Exercise should be done 10-15 times and 3 sets.

hyperextension on fitball

Hyperextension on a Fitball

Without exaggeration, this is not just the most convenient option for home, but also one of the best choices for performing hyperextension in general. On the fitball, you can easily perform both classic and reverse technique. The main advantage of fitball is the lack of the need for an insurer. With the usual lowering of the body, it is enough just to rest your feet against the wall, and if you reverse, fix the body with your hands while holding any immovable object. Try to select the fitball of the right size. To do this, there is a table with the ratio of growth and diameter of the ball.

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This exercise can be performed on a simulator, such as Fitball. Do it as follows:

  • Lie down on the Fitball so that your hips and lower abdomen are tightly pressed to it. Put your hands on the back of your head. Legs should be leveled to the level of the shoulders, with your toes resting on the floor. Keep the case straight, without touching the fitball.
  • Inhale and lower the body, rounding your back. The chest should be firmly pressed against the ball.
  • Exhale and go back.
  • Do 10-15 repetitions and 3 sets. 

Reverse Hyperextensions at home

To perform this exercise, a partner is not needed, because it is much easier to fix the body with your hands than legs. The most popular and reliable options are two brought together chairs or a durable coffee table. For reverse hyperextension, a smaller amplitude is required than for a conventional execution technique, therefore, the implementation of the necessary conditions at home will not be difficult.

It must be remembered that when lowering the legs, they should not touch the floor. The edge of the chair or table should be at the level of the lower abdomen so that the legs can move freely.

At home, you can do a reverse hyperextension with just a table

The main thing is that it should be stable, otherwise you will fall and you may get injured. The technique for execution will be as follows:

  • Lay on the table so that your body is completely lying on the support, and the legs hang down. Grasp the edge of the table with your hands.
  • Inhale and lift the legs as high as possible. Thus the case should remain motionless.
  • Exhale and go back.
  • Exercise do 10-15 times and follow 2-3 approaches.

Hyperextension at home gives the same effect as the exercise performed in the Roman chair.

The main condition is to do it correctly and regularly. If you skip training, you can hardly expect a positive result.