How to Do Hyperextensions
A beginner-friendly upper body exercise that primarily targets the lower back, glutes, and hamstrings while helping to build posterior chain strength, improve spinal stability, and support better posture.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Upper body
Required Equipment
Crunch BenchMuscles
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.
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 Mistakes
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.
2. Make it easier by reducing range of motion, increase challenge by holding weight.
