Target Muscle

    Lower Back

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    BackBody Weight

    Bench Hyperextension

    The bench hyperextension is a bodyweight exercise that targets the spinal erectors and lower back, while also engaging the glutes and hamstrings. It is performed on a hyperextension bench, requiring you to lower and raise your upper body while keeping the back straight.

    Also Works

    GlutesHamstrings

    How to Perform

    1. 1

      Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.

    2. 2

      Cross your arms over your chest or place your hands behind your head.

    3. 3

      Slowly lower your upper body towards the ground while keeping your back straight.

    4. 4

      Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Lower Back Exercises

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