Lumbar hyperextends past neutral at top
Athlete extends past horizontal, compressing the lumbar facets rather than isolating glutes.
Overactive muscles
Erector spinaeQL
Corrective work
Foam RollLumbar erectors↗StretchChild's pose erector stretch↗Hinge · Lower Body
45° Back Extension (Hyperextension)
Coaching cues
- Set hip pad just below the hip crest; feet on platform
- Cross arms or hold plate on chest; hinge forward to 90°
- Drive hips into the pad and squeeze glutes to return to neutral (not hyperextended)
- Pause at top; focus on glute contraction rather than low back extension
Common faults 3
Rounding through thoracic spine at bottom
Upper back flexes instead of the hinge being pure at the hip.
Overactive muscles
HamstringsUpper trapezius
Corrective work
Foam RollThoracic spine / traps↗StretchThoracic extension over foam roller↗Legs externally rotate
Feet and knees turn out, shifting load from glutes to hip external rotators.
Overactive muscles
PiriformisHip external rotators
Corrective work
Foam RollPiriformis / glutes↗Stretch90/90 hip stretch↗