Instructions

1

Lie prone (face down) on the floor with your body fully extended, legs straight and together, arms extended overhead on the ground

2

Position your arms slightly wider than shoulder-width with palms facing down, engage your core and prepare to initiate the movement from your back muscles

3

Lower your arms and torso by relaxing the contraction, allowing your body to return toward the floor in a controlled manner while maintaining core tension

4

Contract your back muscles, chest, and shoulders to lift your arms, torso, and legs off the ground simultaneously, creating a full-body Superman position hold before returning to start

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESPectoralis Major, Deltoids, Triceps, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Floor Hyperextension is an incredibly effective Stretching movement designed to fully engage the Latissimus Dorsi. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Hips stability and proprioception during heavy loads.

Pro Tips

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

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Pectoralis Major, Deltoids, Triceps, Rectus 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