Exercise Guide

Hyperextension On Bench

Lower Back
Hamstrings, Adductors, Glutes
rating: Ø 4.75 through 4 votes
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required:Bench, Workout Partner
Variations available (3)
Starting PositionExecution

Starting Position

  • lay your front on the bench
  • slide forward until you are able to bend your hip
  • your partner holds your legs on the cushion to make sure you cannot tilt over to the front
  • your upper body is now parallel to the ground and protrudes the bench
  • hold the hands in front of the chest (easier) or at the temples (harder)

Correct Execution

  • bend the hip and lower the upper body as much as possible without the head touching the floor
  • keep the back upright and the head in extension to the spine
  • stretch the hip and come back to the starting position
  • your body is in a line again
  • hold this position for a moment
  • do not over-extend the back and do not go into a hollow-back
  • do not gain momentum and repeat several times
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Related exercise lists:

Lower Back, Core, Back, Strength