Floor Hyperextension (VERSION 2)
- Zielmuskel
- Erector Spinae
- Synergistenmuskeln
- Gluteus Maximus, Hamstrings
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Stretching
The floor hyperextension (version 2) is a bodyweight stretching and activation move that targets the erector spinae along the spine, with help from the gluteus maximus and hamstrings. Done face-down on the floor with no equipment, it lengthens and gently strengthens the lower back, making it a useful warm-up or mobility drill for the hips and posterior chain.
Floor Hyperextension (VERSION 2): So führst du sie aus
- 1Lie face-down on the floor with your legs extended straight behind you and the tops of your feet resting on the ground.
- 2Place your arms alongside your body or extend them forward, and rest your forehead lightly on the floor to keep your neck neutral.
- 3Brace your core gently and squeeze your glutes to support your lower back before you move.
- 4Exhale and lift your chest and upper body off the floor by contracting your erector spinae, keeping your gaze down.
- 5Raise only as far as feels comfortable, holding the top position briefly while your hips stay in contact with the floor.
- 6Inhale and lower your chest back to the floor slowly and under control.
- 7Repeat for your target reps or hold the stretched position as prescribed, then relax completely.
Technik-Tipps
- Keep the movement small and controlled — height is less important than feeling the lower back engage without strain.
- Maintain a neutral neck by keeping your gaze toward the floor rather than craning your head up.
- Squeeze your glutes and hamstrings as you lift to share the load across the posterior chain and protect the lower back.
- Move with your breath: exhale as you rise, inhale as you lower, to stay relaxed and avoid forcing the range.
Häufige Fehler
- Yanking the torso up too high or too fast, which can compress the lower back and cause strain.
- Throwing the head back to gain height, which over-extends the neck and breaks a neutral spine.
- Letting the hips lift off the floor, which turns the stretch into an uncontrolled swing and reduces tension on the erector spinae.
- Holding your breath through the rep, which raises tension and makes it harder to relax into the stretch.
Häufig gestellte Fragen
What muscles does the floor hyperextension work?
It primarily targets the erector spinae of the lower and mid back, with the gluteus maximus and hamstrings assisting as synergists.
Is the floor hyperextension good for beginners?
Yes. It uses only your body weight and a small range of motion, so it is a gentle way for beginners to mobilize and activate the lower back and posterior chain.
How high should I lift my chest?
Lift only as far as feels comfortable while keeping your hips on the floor. A modest range that you feel in the lower back is enough — there is no benefit to forcing extra height.
Where should I feel this stretch?
You should feel it working along the lower back through the erector spinae, with some engagement in the glutes and hamstrings. Sharp pain means you are going too far.
