Back Exercise: Hyperextension


Type Resistance Target (primary) Lower back Target (secondary) Glutes, Hamstrings
Equipment Hyperextension bench Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Adjust the upper pad of the hyperextension bench so your upper thighs rest upon it while you still have room to bend at your waist unrestricted.
  • Place your feet securely under the lower pad. You can either place your arms behind your head or crossed over your chest.
  • Exhale and lower yourself by bending at the hips and waist. Go as far down as you can without rounding your back, then return to starting position by flexing without using momentum and stop when your body is in a straigh line (don’t arch back).
  • To make the exercise more challenging, hold a weight plate at the front of your chest.

→ See the full back workout here

[end]What’s your favorite back exercise? [/end]


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