A hyperextension variation where a controlled twist is added at the top to engage the obliques.
- +Strengthens the obliques, lower back, and glutes simultaneously
- +Improves rotational core strength for athletic movements
- +Helps with spinal mobility and functional twisting motions
- –Poor form can lead to excessive spinal rotation and strain
- –Requires strict control to avoid overextension
This exercise targets:
–
Lower Back
Core
Obliques
Abs
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie face down, legs straight, feet hip‑width, hips grounded
- Hands lightly at temples; brace your core and squeeze your glutes
- Inhale; lift your chest off the floor by extending through your mid/upper back
- At the top, exhale and gently twist your shoulders to one side (keep hips down)
- Return to center, then twist to the other side on the next rep
- Keep your neck neutral and range small—avoid overarching your lower back
- Move slowly and controlled; pause briefly at the top of each rep