Hyperextensions are great, but they're not for everyone. Here are 10 alternatives targeting lower back, hamstrings, and glutes:
Bodyweight:
1 - Bird-Dog: Engage core, extend one arm and opposite leg, hold, then alternate.
2 - Glute Bridge: Lie face up, knees bent, lift hips off the ground, squeeze glutes.
3 - Superman: Lie face down, extend arms and legs, lift chest and knees slightly.
Equipment-Free:
4 - Romanian Deadlifts: Stand tall, hinge forward at hips, lower weights towards shins, maintain flat back.
5 - Nordic Hamstring Curls: Kneel on a pad, anchor feet, slowly lean forward, using hamstrings to resist.
6 - Single-Leg Deadlifts: One leg on the ground, other extended behind, hinge forward with weight held.
Light Equipment:
7 - Stability Ball Hamstring Curls: Lie on ball, feet on floor, roll ball away, bend knees to hamstrings.
8 - Kettlebell Swings: Hinge at hips, swing kettlebell between legs, then explosively up to chest height.
Machine-Based:
9 - 45-Degree Hyperextensions: Similar to regular hyperextensions, but with a slight forward lean for different emphasis.
10 - Reverse Hyperextensions: Lie face down on a bench, lift legs with knees bent, focusing on glutes and hamstrings.
Bonus Tip: Choose exercises that match your fitness level and equipment availability. Always prioritize proper form over heavier weights.
Remember, this is just a starting point. Explore variations and find what works best for you!
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