hyperextensions
October 5, 2021

Hyperextension Exercises Your Glutes Need-10

Hyperextension exercises, causes a joint to move beyond its normal range of motion, is a key movement. They can be very effective in building strength, mobility, and controlling the muscles that run the posterior chain (back) of the body.

This extension is a great exercise for your glutes. It also means that your glutes are working hard! Hyperextensions, in particular, are great for strengthening your glute strength and protecting your lower back against injury. Many people gravitate to the anterior chain, which is the group of muscles located at the front. These are the first things we see in the mirror. A strong, balanced posterior helps us to move better and supports our posture. Are you ready to give it a shot? Continue reading to learn more about the exercises suggested by our experts.

MEET THE EXPERT

  • Luis Cervantes, a dance instructor at STEEZY Studio is Luis Cervantes.
  • Crystal Parker, a personal trainer and nutritionist for Life Time in Kansas.

Safety and Precautions for Hyperextension Exercises

Before you attempt any hyperextension moves, it is important to warm up your body. Crystal Parker, a Life Time personal trainer, says that light cardio is a good way to move your lower body. She suggests walking for five minutes to increase circulation. Next, stretch your hips and hinging over at your hips to relieve any pressure in your lower back. Start with exercises that are body-weight before you load up.

For performance and injury prevention, proper muscle activation is essential. “Hyperextension exercises are particularly important because they require a joint to go beyond its normal range, of motion,” explains Luis Cervantes, STEEZY Studio dance instructor.

To avoid feeling tired or weak during a training session, you can stick to your body weight movements and not add any additional load.

While core engagement is easy to forget during a movement it can become a problem when hyperextension exercises are performed. This is because of the greater range of motion that our hips and legs require. Cervantes says that if our core muscles aren’t engaged, our lower back takes on the most pressure and can arch. This eventually leads to discomfort or pain.

You should also control your speed to avoid any body jolts. He advises that you keep your pace steady and slow to avoid injury from sudden or jerky movements.

10 Hyperextension Exercises for Your Glutes

Fire Hydrant

LUIS CERVANTES /UNSPLASH / DESIGN TIANA CRISPINO

This core-focused exercise targets your side glute (gluteus maxus), but also the lower back. It is ideal for strengthening these areas.

  1. Begin by laying on your hands and knees. Place your wrists below your shoulders, and your knees beneath your hips.
  2. Engage your core and keep a neutral spine, starting at the neck and continuing down to the back.
  3. Grab your glutes with your hands and lift your leg off of the mat at a 90-degree angle to the knee.
  4. For one repetition, lower your back and control the volume.

Glute Kickbacks on the Mat

CRYSTAL PAPER / UNSPLASH / DESIGN TIANA CRISPINO

This exercise targets the glutes, hamstrings, and lower back. Your mobility and balance can be improved by strengthening your glutes.

  1. Place your hands on the mat and place your wrists below your shoulders.
  2. Engage your core and keep a neutral spine.
  3. Lift your left leg and, with your knee bent at 90 degrees and your foot flexed slightly, kick your leg up.
  4. Before lowering the mat, contract the glute at top of the movement.

Supermans

LUIS CERVANTES /UNSPLASH / DESIGN TIANA CRISPINO

Supermans increase awareness of your back muscles. This exercise improves mobility and flexibility in the upper body.

  1. Place your hands on the mat, face down.
  2. Keep your head neutral and raise your arms and legs to a comfortable height. This will create a banana-shaped body.
  3. For a few seconds, hold the position to allow the lower back and hamstrings to adjust.
  4. Control your back.

Reverse Glute Hyperextension Exercises

LUIS CERVANTES /UNSPLASH / DESIGN TIANA CRISPINO

  1. You can do this exercise on a hyperextension device or a bench. It targets your glutes and hamstrings.
  2. Place your face down on a bench. If you have the option, hold onto your legs or sides. Your legs should hang off the edge.
  3. Engage your core, lift your legs and keep a 90-degree bend at your knees.
  4. To work your muscles, hold the position for one second at the top before you lower back to the starting position with control.

Hip Thrusts

LUIS CERVANTES /UNSPLASH / DESIGN TIANA CRISPINO

Hip thrusts focus on the posterior chain, strengthening the glute and hamstring muscles, as well as your core, back and shoulders.

  1. Place your feet flat on the ground, and then lean back against a couch or bench, keeping your knees bent.
  2. Place your shoulders against the support and push your heels through the heels.
  3. Move your feet until your feet reach your knees.
  4. Keep your hips aligned with your shoulders by pushing your heels back. Hold for one second.
  5. To complete one rep, lower your back with control.

Stability Ball Hip Thrust

CRYSTAL PAPER / UNSPLASH / DESIGN TIANA CRISPINO

Similar to a bench-hip thrust, this exercise increases strength in the glute area and lower back while challenging your stability on a ball.

  1. Begin by laying down on your back, and then place your hips on the ball.
  2. Engage your core, squeeze your glutes, and push your heels forward. Then lift your glutes off the ground and into the hip-thrust position.
  3. For three seconds, hold the position and slowly return your glutes to the ground.

Donkey Kicks

CRYSTAL PAPER / UNSPLASH / DESIGN TIANA CRISPINO

The Donkey Kick can be used as an alternative to the squat and helps improve stability and posture.

  1. Place your hands on all fours on the mat. Your shoulders should be directly below your shoulders, and your knees beneath your hips.
  2. Maintain a neutral spine with a long neck and a longer neck.
  3. Engage your core and bend your left knee. Slowly lift your leg off the ground by squeezing you glutes.
  4. Once your lower back and glutes feel activated at the top, hold the position for one second.
  5. Slowly lift your other leg and return your knee to the ground. Keep alternating between legs.

Stability Ball Glute/Hamstring Roll In

CRYSTAL PAPER / UNSPLASH / DESIGN TIANA CRISPINO

This exercise is similar to a hamstring curl. It requires stability, balance, stability and core strength to perform with precision.

  1. Place your feet flat on the ground and place your heels on top of the stability ball. You can wear sneakers or barefoot.
  2. To stabilize your core, place your hands on the ground with your sides.
  3. Slowly raise your glutes off the ground, and then roll your knees towards your chest.
  4. When your knees are at 90 degrees angle, bring your legs back to the original position.

Ball Reverse as Hyperextension Exercises

LUIS CERVANTES /UNSPLASH / DESIGN TIANA CRISPINO

  1. Ball reverse hyperextensions strengthen your posterior chain and balance the stability ball.
  2. Placing your chest on the ball, place your hands flatten on the ground and keep your elbows soft.
  3. Slowly lift both legs up with straight legs, shoulder-width apart.
  4. For three seconds, keep your legs up and stretch your glutes.
  5. Slowly lower your legs to the ground one more time.

Back Extension on Stability Ball

CRYSTAL PAPER / UNSPLASH / DESIGN TIANA CRISPINO

Due to the stability and core requirements, back extensions using a stability ball can be a challenging exercise. These exercises will test your stability and lower-back strength.

To ensure the perfect form, it is helpful to have a mirror or “spotter” available to help you position your body correctly for this exercise.

  1. Placing your chest on the stability ball, with your feet against a wall and your hands behind your ears, place your elbows towards the sides.
  2. Keep your body straight (as though there is a board running along your spine), and lift your chest off of the ball slowly, while simultaneously squeezing you glutes.
  3. If your lower back feels strained, it could be a sign that your form is not aligned correctly or you have raised too high.
  4. Control your back.