This exercise involves lying face down on a hyperextension bench and extending the lower body by lifting the legs off the ground. It primarily targets the lower back muscles and can also engage the glutes and hamstrings. It can be modified by adding weight or adjusting the angle of the bench.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Strengthens the muscles in the lower back and glutes
- Improves posture and spinal alignment
- Increases stability and balance
- Can help alleviate lower back pain
- Can be done anywhere without equipment
How to perform
- Position yourself on a hyperextension bench with your feet securely anchored under the footpads and your upper thighs resting on the padded support.
- Lower your body down until your torso is parallel to the floor.
- Slowly raise your torso back up until your body is in a straight line.
- Hold for a second at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary