Target muscles: Erector Spinae, Hamstrings, Internal and External Obliques
Synergists: Gluteus Maximus, Adductor Magnus
Mechanics: Compound
Force: Pull
Starting position
Stand in the hyperextension bench with your legs hooked securely under the foot brace and the front padding resting below your hips to allow your hips room to move.
Position your hands lightly behind your head or cross them over your chest.
Execution
Inhale as you lower your torso by flexing your hips and your waist.
Exhale as you raise your torso by extending your hips and your waist. As you rise, slowly twist your torso to one side.
Repeat the lowering and raising of your torso, making sure to alternate the side to which you twist.
Comments and tips
Keep your neck neutral.
Never hyperextend your back.
Do not twist your torso beyond feeling a mild stretch in your side.
Make the twisting hyperextension more difficult by holding a weight plate either across your chest or behind your neck. You can also just raise your arms over your head.
