Twisting Hyperextension (Back, Obliques)

The twisting hyperextension is a compound exercise which targets the spinal erectors and obliques but the obliques and hamstrings also get worked secondarily. Now, this exercise is similar to the standard back hyperextension but with a twist…

It targets the obliques more where the conventional exercise is used mainly for the back. But, it’s a great variation which you can utilize and you only need your own body weight to do it effectively. Now, if you’re just starting out it’s best advised to practice proper form with the regular back extension before attempting this version.

But, you can include this exercise in your routine to help build your core and the other muscles involved.

In This Exercise:

• Target Muscle Groups: Erector Spinae, Hamstrings, Internal and External Obliques
• Type: Strength
• Mechanics: Compound
• Equipment: Hyperextension stand
• Difficulty: Beginning

Exercise Instructions

1. Position yourself on the stand so your feet are secured and your hips are at the edge of the support pad.
2. Next is place your hands behind your head and lower your torso down below parallel to the floor.
3. Now, hyperextend your torso upward while twisting to the left and contract your obliques.
4. Lower your torso back down but now you’ll twist to the right as you extend back up while contracting your obliques.
5. Repeat this exercise by alternating sides while hyperextending your back.

Variations & Tips:

• Practice the conventional hyperextension first if you’ve never done this exercise.
• Do not over-hyperextend your lower back as this can cause injury and/or discomfort.
• The twisting hyperextension is a fantastic exercise for your spinal erectors, hamstrings, and obliques.

Watch: How to do the twisting hyperextension