Lying Hyperextension Hold
Face down with the forehead on the hands, lift both straight legs off the floor and hold them there; the floor reverse hyperextension as a hold.
How to do it
Setup
Face down on a mat, forehead on the stacked hands, legs long and together.
Steps
- Squeeze the glutes and lift both straight legs off the floor.
- Hold the legs up with the hips pressed into the mat.
- Hold and breathe; time it.
Common mistakes
Knees bending: the legs stay long from hip to heel. Hips peeling off the mat: they stay down; the glutes lift the legs. Lifting as high as possible: a low hold with the lower back quiet beats a high one that pinches it.
Breathing
Steady throughout; never held.
