This exercise involves lying face down on a hyperextension bench and extending the back muscles by lifting the upper body up towards the ceiling. It primarily targets the lower back muscles and can also engage the glutes and hamstrings. It is often used as a strengthening exercise for those with lower back pain or as a way to improve posture.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Strengthens lower back muscles
- Improves posture
- Reduces risk of lower back injury
- Increases flexibility in the spine
- Improves overall core stability
How to perform
- Start by lying face down on a hyperextension bench with your feet securely anchored and your upper thighs resting on the padded support.
- Place your hands behind your head or across your chest, whichever is more comfortable for you.
- Slowly lift your upper body up until it is in line with your legs, making sure to keep your back straight and your neck in a neutral position.
- Hold this position for a few seconds, then slowly lower your upper 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