Floor Hyperextension

Floor Hyperextension

Erector Spinae Neck Full GymNO EQUIPMENT Stretching

Add to workout

Primary musclesErector Spinae، Neck

EquipmentFull Gym، NO EQUIPMENT

LevelStretching

Suggested3 × 8–12

Overview

1- Lie on your stomach with your legs together. Set your hands beside your head, keep your shoulders loose, and engage your core. Take a breath in.

How to do it

1

This exercise targets the erector spinae muscles, which help support the spine. Well-developed back muscles may help prevent postural deviations linked to poor posture and discomfort, including kyphosis (“hunchback”). Floor Hyperextension can improve posture by working your back muscles through extension and easing tension between your lower back and core. It also builds lower-back strength, which can make it easier to remain upright during the day.

Muscles worked

Target

Erector Spinae، Trapezius، Splenius، Abdominal

Alternatives & variations

Unilateral Lat Stretch on the Wall

Back / WingErector Spinae Full Gym Stretching

Bent Over Dumbbell Row

Back / WingErector Spinae Dumbbells

Side Plank Rotation

AbsErector Spinae Full Gym

Dumbbell Deadlift

HipLeg Dumbbells

Dumbbell Jefferson Curl

HipLeg Dumbbells