Hyperextension
Arms crossed over chest or hands behind head with no weight
- Level
- Beginner
- Equipment
- Hyperextension Bench
- Movement
- Hyperextension · Lying face down
- Tracks
- Reps only
Works
Lower Back Back Glutes Hamstrings
How to do it
- Position your hips on the pad with your navel just over the front edge.
- Hook your ankles under the foot pads and keep your legs straight.
- Cross your arms over your chest or place hands behind your head.
- Hang your torso forward until you feel a stretch in your upper back.
- Contract your traps to lift your torso until it aligns with your legs.
- Pause briefly at the top, then lower your body under control.
Common mistakes
- Hyperextending the spine past the horizontal line.
- Using momentum to swing the torso upward.
- Pulling the head back with the hands.
Safety
Avoid snapping the spine at the top of the movement to prevent shear force.
Tips
- Lead the movement with your chest, not your head.
- Squeeze your shoulder blades together at the top of the lift.
- Keep your neck neutral by looking at the floor.
Details
- Base movement
- Hyperextension
- Arms
- Both
- Legs
- Both
- Body position
- Lying face down
- Body support
- Hips on a pad
