Buttock hyperextension exercises –

For those unfamiliar with the term, hyperextension exercises are those that “work the range of motion in the region in question,” explains personal trainer Monica Apostolico (@monikitafit on social media). That is, they help you gain more flexibility in your joints.

This increases mobility, causing you to activate your muscles more during workouts. Consequently, training becomes more efficient. “Which helps in relieving pain, improving sports performance and increasing motor coordination”, adds the professional.

BENEFITS OF HYPEREXTENSION EXERCISES

Hyperextensions are perfect for increasing gluteal strength and balancing our muscles. This is because many people focus more on the anterior chain (front of the body) in bodybuilding sessions — after all, these are the muscles we see in the mirror — which ends up causing muscle imbalance and pain in different parts of the body.

In addition, the exercises help to stabilize the spine, correcting posture, making us move more efficiently and, at the same time, protecting the lower back from pain and injury.

CARE

Before you begin, your body should be warmed up—either with a brisk five-minute walk or more lower-body exercises. Active stretches are also welcome to release any pressure on the back.

Proper muscle activation is also essential. Hyperextension exercises require attention and care, especially with regard to execution time: keep a slow and controlled pace to avoid strains.

5 HYPEREXTENSION EXERCISES FOR THE GLUTES

1

HYDRANT

Get into a four-support position (right and left hands on the ground, as well as the entire forearm and knees. Keep your spine straight and your core contracted – this way, you maintain stability throughout the execution.

Make the abduction movement of one of the legs horizontally, raising the knee towards the ceiling. Return and repeat with the other.

two

GLUTEUS FOUR SUPPORTS

– (Andrea Piacquadio/Pexels)

Get into a four-support position (right and left hands on the ground, as well as the entire forearm and knees. Keep your spine straight and your core contracted – this way, you maintain stability throughout the execution.

With your leg bent, kick back with one of your legs, leaving the sole of your foot towards the ceiling. She returns slowly and repeat with the other.

3

SUPER MAN

– (good shape/GOOD FORM)

On the floor or some other firm surface, lie on your stomach with your arms and legs together straight. Without bending, raise your arms and legs at the same time. Contract your gluteus and back muscles, you must stretch as much as you can, as if someone were pulling you by the hands and feet.

Remembering superman now, you should have your head between your arms and your face down — yes, that’s exactly what you thought, as if you were flying and with a view of a city from above. And don’t look ahead. Stay in the position for about 30 seconds, or as long as you can. Rest another 30 seconds. Repeat this series four times.

4

PELVIC ELEVATION

Lie on your back and place your back on the floor (scapula region) or on a bench.

With your feet apart, raise your hips to an ideal height that doesn’t overload your lumbar spine. At the end of the lift, squeeze your glutes to get the most out of the exercise.

5

GLUTEAL STABILIZATION ON THE BALL

Lying on the floor, place your heels on the upper middle of a pilates ball (in sneakers or barefoot). Place your hands on the floor at your sides to help stabilize your core.

Slowly lift your glutes off the floor and bend your knees towards your chest. When your knees are at a 90-degree angle, return your legs, with control, back to the starting position.