What Are Hyper Extensions?

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By Kent Ninomiya
eHow Contributing Writer

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Hyper extensions are an exercises that work the muscles of the lower back. They involve lying on an apparatus face down and bending forward at the waist. You then use your own body weight as resistance as you raise your upper body so that it is in line with your legs. Hyper extensions are a great complimentary exercise to abdominal crunches.

Function

To perform hyper extensions, find a hyper extension apparatus. This is a device with a flat pad for the hips and two circular pads for the legs. Most gyms have them specifically for hyper extensions. Lay on the apparatus face down. Place your hips and upper thighs on the flat pad and both lower legs under the circular pads. Straighten your body so that your upper body is hanging over the flat pad. Place your hands behind your head or across your chest. This is your starting position. Bend forward at the waist until your body is at about a 90-degree angle. Raise your upper body until you are straight again. This is one repetition.

Effects

Hyper extensions build the erector spinae. This is the muscle that lines your spine and helps you stand erect. They also exercise your hamstrings in the rear of your legs, abductor magnus in your inner thighs and gluteus maximus in your rear end. It is important to perform hyper extensions in conjunction with abdominal crunches. The muscle groups are on opposite sides of the torso. They need each other for proper function of the body. It is important for your body to be balanced to avoid injury.

Types

Hyper extensions can be quite easy for people with strong lower backs. These people should do weighted hyper extensions. Pick up a flat weight plate like those used with barbells. Hold it to your chest beneath crossed arms as you perform hyper extensions. The higher you hold the weight, the harder the hyper extensions will be.

Prevention/Solution

Weighted hyper extensions should be done gradually. Start with a light weight and see if you can do at least 10 repetitions comfortably. If they are easy, then slightly increase the weight. If you struggle to complete 10 repetitions, then decrease the weight. Once you find your ideal resistance, do three sets of 10 to 15 repetitions of hyper extensions.

Warning

The lower back is one of the most vulnerable areas of the body. Perform hyper extensions slowly and under control. Do not swing your weight up. All the work should be done by the lower back muscles. Keep your back straight throughout the entire motion. You can injure yourself if you arch your spine. Do not do hyper extensions if you have a bad back.