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Back · Band
Resistance Band Floor Hyperextension
Resistance Band Floor Hyperextension is a beginner compound strength exercise that works the spine (back), with the hamstrings and shoulders assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Glutes · Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Shoulders · Deltoids
How to do Resistance Band Floor Hyperextension
- Lie face down on the floor with a loop resistance band over your ankles and another loop resistance band over your forearms. Extend your arms forward and keep your legs straight.
- Engage your core and glutes, and lift your chest and legs off the floor simultaneously, spreading your legs apart against the resistance of the band.
- Squeeze your lower back muscles at the top of the movement, keeping your arms and legs straight.
- Slowly lower your chest and legs back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your neck in a neutral position to avoid straining it.
- Focus on engaging your lower back and glute muscles throughout the movement.
- Exhale as you lift your chest and legs and inhale as you lower them back down.
Resistance Band Floor Hyperextension alternatives
More spine exercises
Resistance Band Floor Hyperextension FAQ
What muscles does Resistance Band Floor Hyperextension work?
Resistance Band Floor Hyperextension mainly works the spine in the back (Erector Spinae, Gluteus Maximus, Gluteus Medius and Gluteus Minimus). The hamstrings and shoulders work as secondary muscles.
What equipment do you need for Resistance Band Floor Hyperextension?
You need a band.
How many sets and reps of Resistance Band Floor Hyperextension should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Floor Hyperextension good for beginners?
Yes. Resistance Band Floor Hyperextension is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Resistance Band Floor Hyperextension burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Resistance Band Floor Hyperextension?
Other exercises for the spine include 45 Degree Hyperextension Arms to Chest, 45 Degree Hyperextension (Arms in Front of Chest), 45 Degree Twisting Hyperextension and Weighted Back Extensions on Hyperextension Bench.
For developers
Use Resistance Band Floor Hyperextension in your app
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