How to Do Hyperextensions

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Exercise Details

Level

Beginner

Primary Skill

Strength

Body Area

Upper body

Required Equipment

Crunch Bench

muscles

Primary

Lower Back

Correct Form

1. Start in the hyperextension bench, pad just below hips, arms crossed over chest. 2. Keeping your legs and back straight, slowly bend at the hips to lower your torso. 3. Raise torso up until you reach the starting position.

Common Mistake

Don't round your back, keep it naturally arched; instead, focus on a controlled rise and fall.

Pro Tips

1. When your feet are parallel, your hamstrings are being engaged. 2. Make it easier by reducing range of motion, increase challenge by holding weight.

Alternative Exercises

Lower Back

Reclined Knee Circles

Beginner

•

Lower Back

•

1. Lie on your back with your knees bent. 2. Bring your knees towards your chest. 3. Circle your knees clockwise. 4. Change direction, keeping the movement fluid and controlled.

Supine Knees-to-Chest

Beginner

•

Lower Back

•

1. Lie flat on your back with your legs fully extended and arms relaxed on the sides. 2. Bend your knees and bring them towards your chest. 3. Hug your knees with both arms, gently pulling them closer to your chest. 4. Keep your back flat on the mat and relax your neck and shoulders.

Happy Baby Pose

Beginner

•

Lower Back

•

1. Lie down flat on your back on a mat. 2. Bend your knees and bring them towards your chest. 3. Grasp the outside edges of your feet with your hands. 4. Gently spread your knees wider and relax in the pose, bringing them to your armpits. 5. Relax in the pose, deepening the stretch with each exhalation.