Hyperextension

Setup

1. 01Set the pad just below the hip crease.
2. 02Hook the ankles under the foot rollers.
3. 03Cross the arms over the chest.
4. 04Start with the torso in line with the legs.

Execution

1. 01Hinge at the hips and lower the torso down.
2. 02Descend until you feel a hamstring stretch.
3. 03Drive the hips into the pad to raise the torso.
4. 04Stop when the body forms a straight line.

Checkpoints

• -The movement comes from the hips, not spinal whipping.
• -The body finishes straight, not hyperextended past neutral.
• -The descent is slow and controlled.
• -Glutes squeeze at the top of each rep.

Common mistakes

• -Hyperextending the lower back at the top.
• -Bouncing out of the bottom position.
• -Setting the pad too high, blocking the hip hinge.
• -Pulling with the neck instead of extending the hips.