Hyperextension (bending over a horse)

A useful, simple, and indispensable exercise! It effectively targets the muscles of the lower back and glutes while placing no axial load on the spine. If you slightly round your back and hunch over in the upper phase, you can make the glutes bear the primary load.

If you have a herniated disk, protrusion, or osteochondrosis of the intervertebral discs, this exercise should be a priority.

Nuances and Mistakes

1. You can use either a weight plate or the barbell itself as resistance. When using a plate, you can hold it behind your head or in front of your chest. I personally prefer the option where you hold it behind your head.

2. Hyperextensions can also be done at home. A fairly high bed or sofa will work. However, you'll also need a partner to hold your legs and prevent you from tipping over.

3. I do not recommend the version with a rounded back for beginners. First, learn the classic technique of hyperextension.

4. This exercise is excellent for training the lower back and engaging the deep muscles adjacent to the spine. At the same time, it does not place any load on the vertebrae. Therefore, I recommend performing hyperextensions in every workout for anyone with lower back pain or conditions such as osteochondrosis, disc herniation, or protrusion.

5. Currently, many gyms feature an incline hyperextension machine (as seen in the video). However, it is easier and less effective than the horizontal (classic) version.