Male

Hyperextension

Muscles involved

Mastering the hyperextension on the machine is all about patience and building a resilient posterior chain over time. When starting out, your focus should be entirely on controlling the movement, ensuring your back, glutes, and hamstrings fire in harmony without rushing the extension or straining your lower back. As your strength develops, you can progress by gradually increasing your range of motion or adding extra resistance step by step. The key is allowing your glutes and hamstrings to drive the rise while keeping your back safe and supported on the machine. Moving forward with this measured progression guarantees steady gains, protecting your joints and refining your technique for long-term gym success.

How to do it

1. Lie face down on a hyperextension bench with ankles secured. 2. Cross your arms in front of your chest or behind your head. 3. Lower your torso towards the floor by bending your waist. 4. Elevate your torso until aligned with your legs.

Equipment required

Máquina

Muscles worked

Tips

- Keep your arms crossed over your chest for greater stability. - Lower your torso controllably, without forcing the range of motion. - Elevate your torso until aligned with your legs, contracting glutes and lower back.