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운동 라이브러리
Hyperextension
A back extension performed on a hyperextension bench that trains the spinal erectors, glutes, and hamstrings through hip extension.
등맨몸Hip hinge
주동근
척추기립근
협응근
대둔근햄스트링
장비
맨몸
패턴
Hip hinge
준비 자세
- 01Set the pad just below the hip crease.
- 02Hook the ankles under the foot rollers.
- 03Cross the arms over the chest.
- 04Start with the torso in line with the legs.
수행
- 01Hinge at the hips and lower the torso down.
- 02Descend until you feel a hamstring stretch.
- 03Drive the hips into the pad to raise the torso.
- 04Stop when the body forms a straight line.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 sets of 10 to 15 controlled reps.
- -Hold a plate at the chest to progress.
- -Pause at the top to build glute and erector endurance.