Instructions

1

Begin lying supine on the floor or mat with knees bent and feet flat on the ground, positioned hip-width apart. Place hands gently behind the head with elbows pointing outward, or cross arms over the chest for easier variation.

2

Engage core muscles by drawing navel toward spine. Maintain neutral neck position and ensure lower back remains in contact with the floor throughout the movement.

3

Slowly lower the upper torso back down toward the starting position with controlled movement, allowing the abdominal muscles to lengthen. Maintain tension and do not relax completely at the bottom.

4

Press through the abs to lift the shoulders and upper back off the floor, curling the torso upward toward the knees. Continue the upward curl until peak contraction is achieved, then return to the starting position with control.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliquus Externus Abdominis

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Floor Hyperextension allows you to target the Rectus Abdominis with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Rectus Abdominis.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliquus Externus Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Floor Hyperextension , focus on mastering the movement pattern with zero weight before adding Body weight.

Floor Hyperextension