Lower back · Body weight · Beginner
How to do Hyperextension (On Bench)
The hyperextension (on bench) 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 the user to lower and raise their upper body while keeping the back straight.
- Primary muscle
- Lower back
- Also works
- Glutes and Hamstrings
- Equipment
- Body weight
- Level
- Beginner
- Category
- Back
How to do Hyperextension (On Bench), step by step
- Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Slowly lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Muscles worked
Hyperextension (On Bench) works your lower back as the main mover, with help from your glutes and hamstrings.
Track Hyperextension (On Bench) in SPLYT
Hyperextension (On Bench) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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