Target muscles: Hamstrings, Internal and External Obliques
Synergists: Gluteus Maximus, Adductor Magnus
Mechanics: Isolation
Force: Pull
Starting position
Stand in the hyperextension bench with your thighs resting on the front pad. The pad must be below your hips so that your hips are free to move.
Cross your hands over your chest, or position them behind your head.
Execution
Keeping your back and neck neutral, inhale as you lower your torso by flexing your hips.
Exhale as you raise your torso by extending your hips. As you rise, slowly twist your torso to one side.
Keep flexing and extending your hips, making sure to alternate the side to which you twist your torso as you rise.
Comments and tips
Keep your back and neck neutral.
Do not twist your torso beyond feeling a mild stretch in your side.
To make the twisting hip extension exercise more difficult, hold a weight plate either across your chest or behind your neck. You can also just raise your arms over your head.
See also the twisting hyperextension, which is almost the same exercise except you flex/extend your hips and your waist.
