Single Leg Prisoner Hyperextension Low

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The Single leg prisoner hyperextension low workout is designed to primarily engage the Hamstrings and Lower Back.

This exercise is performed using a machine that allows you to isolate and target these specific muscle groups.

By using one leg at a time, you can focus on strengthening and toning the Hamstrings and Lower Back.

While the machine may also engage auxiliary muscles, its main purpose is to target the Hamstrings and Lower Back.

Position yourself face down on the hyperextension bench, with your hips resting on the pad and your feet secured under the footpads.
Extend your arms forward and clasp your hands together, keeping them close to your head.
Engage your core muscles and lift your upper body off the pad, maintaining a straight line from your head to your heels.
While keeping your left leg straight, lift your right leg off the pad, bending it at the knee and bringing it towards your chest.
Slowly lower your right leg back down to the starting position, maintaining control throughout the movement.
Repeat the movement with your left leg, lifting it off the pad and bringing it towards your chest.
Continue alternating legs, performing the exercise in a controlled manner for the desired number of repetitions.

Position yourself on the Single Leg Prisoner Hyperextension Low machine by adjusting the footplate and the thigh pad to align with your body’s proportions. Ensure that your feet are securely placed on the footplate, and your thighs are resting comfortably against the thigh pad.
Engage your core and maintain a neutral spine throughout the exercise. This will help you target the hamstrings and lower back effectively while minimizing the risk of injury. Imagine a string pulling your head towards the ceiling, lengthening your spine as you prepare to execute the movement.
As you lower your upper body towards the floor, focus on hinging at the hips rather than rounding your back. This will allow you to fully engage your hamstrings and lower back muscles, ensuring a more effective workout. Keep your chest lifted and your shoulders relaxed throughout the movement.
Exhale as you lift your upper body back to the starting position, squeezing your hamstrings and lower back muscles at the top of the movement. Visualize the muscles contracting and powering the movement, feeling the burn as you push yourself to new limits.
To enhance the challenge and engage your hamstrings and lower back even more, consider adding resistance by holding a weight plate or dumbbell against your chest. This will push your muscles to work harder and promote further strength and growth. Remember to start with a manageable weight and gradually increase as you progress.