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Lateral hyperextensions

Hyperextensions are a classic exercise typically performed on specialized equipment. Alternatively, you can also do hyperextensions on a ball. In the following section, I will explain the correct body position and execution for both variations.

If you want to target different muscle groups primarily, you can integrate hyperextensions for the lower back into your training program. For a varied workout with the ball, additional options such as the jackknife with the ball, butterfly crunches, ball crunches, and sit-ups with the ball are available to you.

Body position

For traditional hyperextensions, you use the hyperextension device with one side of your body leaning against the padding. Ensure that your upper body is suspended freely in the air, and the padding is positioned at hip height. In the starting position, keep the upper body mostly straight and aligned with the lower body. You can cross your arms either behind your head or in front of your chest.

In the ball variation, the body posture is similar. One side of your body leans on the ball, with the entire body held at approximately a 45-degree angle above the ground. The lateral abdomen presses onto the ball.

Movement execution

For lateral hyperextensions on the device, lower your upper body to the side while keeping the hip rigid and pressing against the padding. Lower the upper body until it hovers about parallel to the ground, exhaling during this downward movement. Then raise the upper body again, taking a deep breath, until the upper and lower body form a straight line.

During hyperextensions with the ball, lift the upper body while exhaling. Ensure to maintain a slight curvature without moving the hips. Lower the upper body while inhaling.

Stressed muscles and common mistakes

Additional details about the engaged muscles and frequently made mistakes during the execution of the exercise Lateral Hyperextensions can be found on the page for lateral torso tilting.