I do Back Hyperextensions regularly in my training. I usually do them as a warmup for my other training especially on leg days. Getting the lower back prepared for squats and deadlifts is essential. In the video below I demonstrate a decent lower back position when doing Back Hayperextension exercises. Be sure to keep that back straight and don’t let the curve in your lower back collapse, like the classic angry cat image.
Back Hyperextension: close up of lower back and glute area
From the Youtube Page: I keep my lower back static while feeling the emphasis in my hamstrings and glutes. It’s not really a workout, but it’s a great way to warm up and cool down from your other posterior chain training.
In that back hyperextension video you probably notice that I don’t go for a large range of motion. About 45-60 degrees of movement is plenty. If you see someone doing this in a dynamic swinging movement with their shoulder pushed down and pulled back at the bottom and top, don’t imitate them. You can get hurt very badly. I think you should do back hyperextensions slowly and under control. It’s not strength training. You probably won’t be doing this with 200lbs on your shoulders. Ever.
Back Hyperextension to Superman Plank
I was talking to one of the people I train about fast uphill motion and they noticed some definite nagging pain in their Quadratus Lumborum area. I recommended back hyperextensions and Superman planks.
While training the other day it suddenly struck me to combine the two exercises into one set. It’s a lot easier since you are already set up to do the back hyperextension, and just lift your arms out for the plank. Here’s the Facebook Video I posted for this combination exercise.
The usual disclaimers apply. If you are hurt, injured, have some disability or pain or other issues that prevent you from doing this, please, check with a qualified professional before attempting it.