All workouts

Hyperextension

Lower back, glutes, hamstrings

3 × 15LegsBackCoreQuest 3

How to do it

  1. 1Hips secure on the pad, spine neutral.
  2. 2Lower the torso, then raise until roughly straight.

Avoid

Excessive backward bend.

Coaching notes

Why do it
Posterior chain: lower back, glutes, hamstrings — stop at straight, not past.
Breathing
Inhale lower · exhale raise.
Tempo
Smooth raise to roughly straight · controlled lower.

Be careful

  • Avoid excessive backward bend at the top — stop near neutral/straight.
  • Hips stay on the pad; don't slide.
  • If the low back feels pinchy, shorten range or cross arms on chest (no plate yet).

Common mistakes

  • Hyperextending hard
  • Using momentum
  • Rounding on the way down