Hyperextension (arms crossed)

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Hyperextension (arms crossed)


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Position thighs prone on large pad and lower legs under padded brace. Cross arms on chest.


Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.


Adjust lower leg brace so pressure is evenly distributed on thigh pad. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person.


Movement can be made easier by placing hands lower on chest or positioning hands behind hips. See Arm Position During Waist Exercises.


Exercise can be made more challenging by positioning hands higher on shoulders, behind neck, or to sides of head.

Exercise Directory | Workout Templates

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