hyperextension

Spine

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

How to do it

1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
2. Cross your arms over your chest or place your hands behind your head.
3. Lower your upper body towards the ground while keeping your back straight.
4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
5. Repeat for the desired number of repetitions.

Swap it for

• Bench 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