How to do Hyperextension Roman Chair Exercises

Different from back extension exercise on a Roman chair, the hyperextension Roman chair exercise did not only lift your upper body as high as your legs but also lift through a greater range of motion above your hips. Here we introduction 3 variations of There are a few variations of Hyperextension Roman Chair Exercises for your reference.

Back Hyperextension is the most regular and common exercise you can do at home. Follow below steps and finish that exercise.

  • Step 1: Lie face down on a Roman chair and hook your feet in the feet pads.
  • Step 2: Put your hands behind your head. Inhale and lower your body toward the floor.
  • Step 3: Exhale and raise your back up as high as you can comfortably can.
  • Step 4: Move at a controlled speed without using any momentum.
  • Step 5: Squeeze your abs and glutes during hyperextensions to protect the muscles of your lower back.

Hyperextension with Rotation is another common exercise you can do daily at home. Just add some rotation to the hyperextension exercise above, and you can work your muscles better.

  • Step 1: Twist your shoulders to the left when you raise your torso up.
  • Step 2:Twist your shoulders to the right.
  • Step 3:Return to center and lower your body back toward the floor.
  • Step 4:Exhale as you raise your torso and twist, and inhale as you lower your torso.

Weighted Hyperextension is another common variation of the hyperextension exercise . Just hold a plate to your chest as you do the exercise. You could hold the weight behind your head if you prefer.

Here are 3 Hyperextension Roman Chair Exercises for your reference. Hope you can benefit from that more or less.