Hyperextension High

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The Hyperextension high workout is designed to primarily engage the lower back and glutes.

By using the machine, individuals can perform hyperextensions to strengthen and tone these specific muscles.

While the workout may also engage other muscles, such as the hamstrings and core, its focus remains on the lower back and glutes.

With controlled movements and proper form, the machine allows for targeted and effective muscle activation.

Adjust the hyperextension machine to fit your body by setting the foot and thigh pads at a comfortable height.
Stand facing the machine with your feet shoulder-width apart and your toes pointing forward.
Place your hands on your hips or cross them over your chest.
Engage your core muscles by pulling your belly button towards your spine.
Bend forward at your hips while keeping your back straight and your head aligned with your spine.
Lower your upper body until it is parallel to the floor.
Slowly raise your upper body back to the starting position by using your lower back muscles.

Position yourself correctly on the Hyperextension high machine. Place your feet securely in the foot pads, ensuring that they are shoulder-width apart. Align your hips with the edge of the pad and adjust the height of the pad to comfortably rest against your upper thighs.
Engage your lower back and glutes by maintaining a neutral spine throughout the exercise. Imagine a straight line extending from the top of your head to your tailbone, avoiding any excessive arching or rounding of your back. This will help target the intended muscles effectively.
Initiate the movement by hinging at your hips and slowly lowering your upper body towards the floor. Keep your core tight and your glutes activated as you descend, feeling a stretch in your hamstrings. Avoid using momentum or allowing your lower back to take over.
As you reach the bottom position, pause for a brief moment and then use your lower back and glutes to lift your upper body back up to the starting position. Focus on squeezing your glutes at the top of the movement, emphasizing the contraction in your lower back.
Remember to breathe throughout the exercise, inhaling deeply as you lower your upper body and exhaling forcefully as you lift it back up. Visualize your lower back and glutes working in harmony, becoming stronger with each repetition. Stay consistent, challenge yourself gradually, and