Hyperextension Alternatives: 10 Exercises 1. If you don’t know how to hip hinge correctly, or you want to learn more about how to use hip hinge movements in your training, then check out our other article: Learning How To Hip Hinge Properly: 11 Hip Hinge Cues. Keep your chest up a bit more to keep tension in the back.Keep your head up more or stacked in line with your back.If you want to focus the tension more on the lower back, you want to make sure that you: Keep your abs tight so your lower back maintains its flatness.If you want to focus the tension more on the glutes, you want to make sure that you: Hinge Through The Hips As The Primary Movement PatternĪ hip hinge is a movement pattern that involves bending or flexing at the hips, while primarily keeping your knees straight, or at the minimum, only having limited knee flexion.Įxamples of hip hinge movement patterns are exercises such as: deadlifts, good-mornings, and kettlebell swings.ĭepending on how you perform a hip hinge, you can target more of your glutes or lower back accordingly. This is typically done through bending at the hip crease, also known as a “hip hinge”, which is explained next. The muscles used in the hyperextension exercise are:Ī good alternative to the hyperextension will target similar muscle groups. Hinge through the hips as the primary movement pattern. What Makes A Good Hyperextension AlternativeĪ good hyperextension alternative will accomplish the following: I have included a variety of bodyweight, dumbbell, barbell, and machine variations so you have options to choose from that match your level of experience, equipment, and personal preference. In this article, I will explain what makes a good variation of the hyperextension, break down each of the hyperextension alternatives on the list above, and how to perform them properly. The 10 best hyperextension alternatives are: As well, if you don’t have access to a Roman chair, then you’ll most certainly need a substitute for the hyperextension. So it is useful to choose a hyperextension alternative to target the same muscle groups yet doesn’t aggravate your back. However, the hyperextension is sometimes performed poorly as there are misunderstandings as to how best to perform this exercise.Ī common complaint with executing the hyperextension is lower back pain. It is normally performed on a hyperextension bench, which is occasionally referred to as a Roman chair. The hyperextension is one of the most common exercises to target the back extensors, glutes and upper hamstrings.
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