The hyperextension is a bodyweight exercise that targets the spinal erectors and lower back, with secondary emphasis on the glutes and hamstrings. It is performed on a hyperextension bench and involves lowering and raising the upper body while keeping the back straight.
Also Works
GlutesHamstrings
How to Perform
1
Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
2
Cross your arms over your chest or place your hands behind your head.
3
Lower your upper body towards the ground while keeping your back straight.
4
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
5
Repeat for the desired number of repetitions.
Pro Tips
•Position the pad at your upper thighs (not your hips) so you can hinge freely at the waist.
•Cross your arms on your chest or behind your head, and lower your torso until it's roughly perpendicular to your legs.
•Raise your torso until it's in line with your legs and no further to avoid lumbar Hyperextension.
Common Mistakes
•Lifting the torso too high past neutral, which compresses the lumbar discs and can cause lower back pain.
•Rounding the upper back during the lowering phase instead of maintaining a flat back.
•Using momentum to swing up quickly rather than engaging the erectors and glutes with a controlled tempo.