Bench hyperextension

Lower back

• Target muscles: back, glutes, hamstrings
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Lie face down on a flat bench so your hips are at the edge and your torso hangs off it.
2. Keep your legs on the bench and have them secured so they don't lift.
3. Place your hands behind your head or crossed on your chest, back neutral.
4. Slowly lower your torso down, bending only at your hips.
5. Raise your torso up until it's in line with your legs, without overextending your lower back.
6. Repeat for the desired number of reps.

Swap it for

• hyperextension
• prone back extension
• Machine back extension (reverse lean)
• Weighted Stability Ball Hyperextension
• back extension on exercise ball
• Stability Ball Back Extension with Arms Extended

Harder

• Weighted Stability Ball Hyperextension
• back extension on exercise ball
• Stability Ball Back Extension with Arms Extended
• exercise ball back extension with hands behind head