Exercises for the strengthening gluteus, hip flexors and straight back muscles are called hyperextension. The aim of training these muscles is to reduce the risk of traumas of the spine and ligaments as well as improve efficiency. The technique of doing this exercise is not complicated: you need to lie down on the particular training machine with your face down so that the hip joint overhang the front edge of the pillow and the heels are under a different roller.
How to do hyperextension properly
Strike a position in which the body will be like a straight line so that the edge of the organisation continues the path of the trunk with arms crossed in front of the chest. Then we bent forward, making sure that the back is straight and the knees are not bent, then we return to the starting position. We stay for a few seconds in this position. When doing this exercise, it is necessary to avoid a strong inverse overextension in the lower back. The number of sets depends on the individual abilities, 3-4 sets with 10-12 reps are often enough, but the number of repetitions can be increased to 4-5 games with 15-20 reps if you want.
You should do hyperextension about three times a week if you want to achieve visible results. After several weeks of exercise the muscles of the back will be strengthened, and then we can use additional loads, for example, weight plate weighing from 5 to 25 kg. This exercise does not replace other activities for the muscles of the back, but it can be a good warm-up for them. For example, deadlift shouldn’t do without hyperextension before it. You can also do hyperextension at home in a more accessible version, which does not require a training machine. This method is straightforward, it means lifting one hand and the opposite leg at the same time and then lowering to the starting position.