Floor Hyperextension (VERSION 2)

Floor Hyperextension (VERSION 2)

The Floor Hyperextension (Version 2) is a fantastic exercise that targets the muscles in your lower back, glutes, and hamstrings. It is a variation of the traditional hyperextension exercise, but done on the floor instead of using a hyperextension bench. This exercise is not only effective but can also be done conveniently at home with minimal equipment. The Floor Hyperextension (Version 2) primarily works to strengthen the erector spinae muscles in your lower back, helping to improve your posture and lower back stability. Additionally, it engages the glutes and hamstrings, assisting in promoting balanced lower body strength. This exercise involves lying face down on the floor with your arms extended in front of you and your legs straight. From here, you raise your upper body and legs simultaneously off the ground, squeezing your glutes at the top of the movement. This controlled motion helps engage the targeted muscles effectively. Remember to perform this exercise with proper form and control. Engage your core muscles throughout the movement and avoid arching your back excessively. Focus on using your glutes and lower back to lift your body while minimizing strain on your neck and upper body. Incorporating the Floor Hyperextension (Version 2) into your workout routine can contribute to a stronger lower back, improved posture, and enhanced overall lower body strength. Be sure to consult your fitness trainer for personalized guidance on incorporating this exercise into your fitness regimen. Stay committed and consistent, and you'll start reaping the benefits in no time!


  • Starting Position: Begin by lying flat on your stomach on the floor, with your legs extended straight and arms stretched out in front of you.
  • Execution: In one fluid motion, lift your upper body and legs off the ground simultaneously, while keeping your arms extended.
  • Continue lifting until your upper body and legs form a straight line, making sure to engage your glutes and lower back muscles.
  • Hold the position briefly and then lower your body back down in a controlled manner to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to support your spine and maintain stability.
  • Keep your head in a neutral position while performing the exercise to avoid strain on your neck.
  • Ensure your glutes are engaged and squeezing at the top of the movement to maximize activation.
  • Control the lowering phase of the exercise and avoid using momentum to enhance muscle engagement.
  • Focus on using your lower back muscles to lift your torso off the ground, rather than relying solely on your arms.
  • If you experience any discomfort or pain during the exercise, stop immediately and consult a fitness professional.
  • Opt for a mat or exercise pad to provide additional comfort and support while performing this exercise.
  • Increase the intensity of the exercise by adding resistance, such as holding a weight plate against your chest.
  • Perform the exercise in a slow and controlled manner to enhance mind-muscle connection and overall effectiveness.
  • Incorporate stretching exercises for your hip flexors and hamstrings into your routine to maintain flexibility and prevent imbalances.


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