Do these hip hyperextension exercises and your butt will thank you –

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.

Why do hip hyperextension exercises?

Hip 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.

Caring for hip hyperextension exercises

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

Proper muscle activation is also essential. Hip hyperextension exercises require attention and care, especially with regard to execution time: keep a slow and controlled rhythm to avoid distensions.

Hip hyperextension exercises

Next, the physical educator indicates the best:

– (vadimguzhva/Thinkstock/Getty Images)

Lie on your back on a mat, with your knees bent, abs contracted and feet flat on the floor. Push and lift your hips off the floor, forming a straight line from your knees to your shoulders. Keep the torso tight and fit. Return to starting position and repeat.

Stand in front of the device and adjust the device so that the handle is low. Attach the strap to one foot and leave the other on the floor. Lean your torso forward and hold the height adjustment support to maintain your balance.

Keeping your knees slightly bent, kick back with the foot that’s attached to the strap—until your foot is hip-width apart. Return slowly and repeat. Then do it with the other leg.

Hip extension with shin guards

– (Klaus Nielsen/Pexels)

Put shin guards on both legs (ankle height). Stand on all fours, with a straight spine and contracted abdomen, forming a horizontal line from shoulders to hips.

Keeping your back straight, squeeze your glutes to lift one leg into a straight line with your torso. Pause, then lower your leg back to the starting position. Repeat on the other side.