About this exercise
An isometric prone exercise in which you simultaneously lift your arms, chest, and legs off the floor and hold the position, strengthening the lower back, glutes, and entire posterior chain.
Lying Hyperextension Hold
Step by step instructions, muscle activation and variants for the Lying Hyperextension Hold.
EasyGlutesLower back
How to Perform
- Lie face down on a mat with arms extended in front of you and legs straight
- Simultaneously raise your arms, chest, and legs off the floor as high as comfortable
- Squeeze your glutes and lower back muscles at the top position
- Hold for the desired duration while breathing normally
- Slowly lower back to the starting position
Muscle Activation
Primary
GlutesLower back
Secondary
Hamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Lying Hyperextension Hold
The Lying Hyperextension Hold is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore