Hyperextension lying down with band

Exercise overview

Primary muscle group: Core

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 11

Description: Lie face down on your stomach with your legs straight and secure a resistance band around your ankles. Engage your core and glute muscles, then lift both legs up towards the ceiling, keeping them straight. Keep your upper body and hips on the ground, and spread your legs apart as far as comfortable. Hold the position for a few seconds, focusing on squeezing your glute muscles. Slowly bring your legs back together, controlling the movement with your glute muscles. Lower your legs back down to the starting position. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00484

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

Proper Band Selection: Use a resistance band that offers enough tension to challenge your muscles but isn’t so tight that it compromises your form. Begin with a medium-resistance band and adjust based on your strength level.
Engage Your Core: Keep your core engaged throughout the movement to maintain stability and reduce strain on your lower back. This helps distribute the effort more evenly across your spine and ensures better muscle activation.
Controlled Movements: Focus on slow and controlled movements rather than rushing through the exercise. The tempo should allow you to feel the muscle engagement, particularly in your lower back and glutes.
Breathing: Inhale as you return to the starting position and exhale as you lift your torso. Proper breathing helps maintain rhythm and provides better control during the exercise.
Straight Line Alignment: Ensure your head, neck, and spine remain aligned in a straight line throughout the exercise. This minimizes the risk of injury and promotes better posture.
Foot Placement: Position your feet securely and shoulder-width apart. This promotes stability and ensures a solid base for the exercise.
Mind-Muscle Connection: Visualize your lower back and glutes doing the work. This can enhance muscle activation and improve the effectiveness of the exercise.
Warm-Up and Cool-Down: Always perform a proper warm-up before starting and a cool-down after completing your exercise routine. This prepares your muscles for the workout and aids in recovery.

Exercise overview

Exercise tips and tricks

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