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Hyperextension (on bench)

Hyperextension (on bench)

Hyperextension (on bench) is a fantastic exercise that primarily targets your lower back muscles. It also engages your glutes, hamstrings, and core, making it a compound movement that helps strengthen and stabilize your entire posterior chain. Performing hyperextensions on a bench is an excellent way to isolate and work your back muscles effectively. To do the hyperextension on a bench, you start by lying face down on the bench with your feet anchored under the foot pads or held by a partner. Position your hips at the edge of the bench and place your hands behind your head or crossed over your chest. Engage your core and slowly lift your upper body off the bench as far as comfortable, while keeping your spine aligned in a neutral position. Pause for a moment at the top, then lower back down in a controlled manner. Repeat for the recommended number of repetitions. This exercise not only helps to strengthen your lower back and reduce the risk of injury but also improves your posture and overall body alignment. It is important to maintain proper form throughout the movement, avoiding any excessive arching or rounding of the back. Adjust the intensity of the exercise by using additional weight or placing your hands at different positions to target your muscles from various angles. Remember to warm up properly before attempting hyperextensions and start with lighter weights or bodyweight until you are comfortable with the exercise. As with any exercise, it is crucial to listen to your body to prevent overexertion or strain. Incorporate hyperextensions into your regular workout routine, aiming for 2-3 sets of 10-15 repetitions, and enjoy the benefits of a stronger and more resilient lower back.


  • Position yourself facedown on a hyperextension bench, ensuring your hips are resting at the edge and your feet are secured under the foot pad.
  • Cross your arms over your chest or place them behind your head, whichever is most comfortable for you.
  • Keep your legs straight and extend your body downwards until your torso is parallel to the floor.
  • Exhale and lift your torso back up until it is slightly above parallel to the floor. Be sure to engage your lower back muscles throughout the movement.
  • Repeat for the recommended number of repetitions.
  • Take breaks as needed and listen to your body. Adjust the intensity or range of motion as necessary.

Tips & Tricks

  • Start with a light weight and gradually increase the load to avoid injury.
  • Engage your core muscles throughout the exercise for stability and proper form.
  • Focus on keeping a slow and controlled motion while lifting and lowering your body.
  • Exhale as you lift your upper body off the bench and inhale as you return to the starting position.
  • Avoid hyperextending your back or using excessive momentum during the movement.
  • If you experience any discomfort or pain, consult with a fitness professional or medical expert.
  • Ensure that the bench is stable and secure before performing the exercise.
  • Maintain proper body alignment by keeping your neck in a neutral position and avoiding excessive arching.
  • Include hyperextensions as part of a well-rounded workout routine that targets other major muscle groups.
  • Proper warm-up and stretching exercises can help prevent muscle strains or injuries.

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