How to do hyperextension without equipment?

[nikolaypavlov]

I want to do regular hyperextension to improve my back. Is there any way how I can do it at home and without equipment? Are there any alternative to that exercise?

 

[oxymoron]

There's always Supermans. They're pretty tough and great for ur back.
To get more advanced you can do Quadrupes which is a Superman but on hands and knees. I always tell myself i'm going to do these. Look them up... pretty tough exercises for the back. There's another called Wrestling Bridge that is pretty difficult as well and kind of like an advanced back bend but contracting.

 

[oxymoron]

And to get back to the hyperextensions (which i guess i just skipped over)just find anything that you can lay across. Then secure your feet with a resistance band or an overhanging edge (maybe ur cabinets have crop out at the bottom or the side of ur house) and just support ur waist with a chair and pillow in it.

 

[nikolaypavlov]

Supermans seems like a good idea. I'll try it. Thanks for quick answer.

BTW, I did a wrestling bridge when I was a child, but as I remember well it needs some preliminary muscles work, because it too advanced.

 

[oxymoron]

yeah I had an ex gf that did wrestling bridges and I said I can do this! well nope I couldnt lol. pretty advanced if uve never done. em.

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[zedhed]

I much prefer the supermans to the hypers. For most peeps much safer for the lower back.
Also if you can get ahold of a couple of cement blocks you could SLDLs and improve your grip strength at the same time.

 

[joeblow12345]

Good mornings, stiff leg dl, band pull throughs, band gms, and conventional dl work the lower back tremendously. If you can find a gym with a reverse hyper, its byfar the most effective lower back exercise in existence.

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