Hyperextension (on bench) Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
Visualised Target Muscle Groups
Front
Back
How to: Hyperextension (on bench)
- Position yourself face down on a hyperextension bench, securing your feet.
- Keep your body straight from head to heels with your hands crossed over your chest or placed behind your head.
- Lower your upper body towards the ground by bending at the waist.
- Raise your torso back to the starting position, squeezing your lower back and glutes at the top.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back at the top of the movement.
- Rounding the back instead of keeping it straight.
- Using momentum rather than muscle control.
Modifications
- Use a smaller range of motion if you're experiencing discomfort.
- Alternatively, perform the exercise without added weight or with support.
Tips
- Keep your movements controlled to avoid straining your lower back.
- Focus on squeezing your glutes at the top of the movement.
Hyperextension (on bench) Alternatives
Tags
back
strength
erector spinae
glutes
hamstrings
core
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
