Hyperextension with one leg

Exercise overview

Primary muscle group: Back

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 0

Description: Sit on the hyperextension bench with one leg hooked securely under the foot brace. Make sure the front padding rests below your hips. Cross your arms over your chest. Inhale as you lower your body, flexing your hips and back fully. Exhale as you raise your body, extending your hips and back fully. Repeat the movement for the desired number of repetitions.

Exercise ID: 00140

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start with Proper Alignment: Ensure your hips are aligned with the padding of the hyperextension bench. This will help you maintain correct form throughout the exercise.
Engage Your Core: Keep your core muscles tight to stabilize your spine and maintain a neutral position. This will also help prevent lower back strain.
Controlled Movements: Perform each repetition slowly and with control. Avoid any jerky or rapid movements as they can lead to injury and reduce the effectiveness of the exercise.
Focus on the Working Leg: Concentrate on the glutes, hamstrings, and lower back of the working leg. Visualize these muscles contracting and extending throughout the movement.
Breathing: Inhale as you lower your upper body down and exhale as you lift back up. Proper breathing will help you maintain control and support muscle engagement.
Avoid Overextension: Do not arch your back excessively at the top of the movement. Aim for a straight line from your head to your raised leg to protect your spine.
Use Body Weight First: Start with just your body weight to master the form. Once you are comfortable, you can progressively add weights or resistance bands for added challenge.
Balanced Training: Perform an equal number of repetitions on both legs to ensure balanced strength and muscle development.
Adjustment of the Pad: Make sure the pad is set to a comfortable height; it should support your hips without causing discomfort.
Safety First: Always warm up before performing this exercise to prevent muscle strains. Pay attention to any discomfort and stop if you feel any pain.

Exercise overview

Exercise tips and tricks

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