Back · Bodyweight
Lying Hyperextension Hold
How to do the lying hyperextension hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie face down with your legs straight and arms extended overhead or by your sides. Lift your chest, arms, and legs off the floor at the same time and hold the raised position, squeezing your lower back and glutes. Keep your neck neutral and breathe as you hold.
- 1Feel your lower back and glutes squeeze to hold you raised
- 2Keep your neck neutral and your gaze toward the floor
- 3Hold steady tension rather than bouncing up and down
Common mistakes
- Do not crank your neck up to look forward
- Avoid jerking into the lift; rise smoothly and hold
- Do not hold your breath; keep breathing through the hold
Muscles worked
The lying hyperextension hold mainly works the lower back and glutes, with the hamstrings assisting.
- Lower BackPrimary
- GlutesPrimary
- HamstringsSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
Kovo programs the lying hyperextension hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.