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Male
Hyperextension
Muscles involved
The hyperextension trains the lower back, glutes and hamstrings on a bench. It strengthens the posterior chain.
How to do it
- Lie face down on a hyperextension bench with ankles secured.
- Cross your arms in front of your chest or behind your head.
- Lower your torso towards the floor by bending your waist.
- Elevate your torso until aligned with your legs.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Hyperextension: which muscles does it work?
Hyperextension mainly works: Back, Glutes, Hamstrings. It also involves: Erector spinae, Gluteus maximus.
What is Hyperextension good for?
The hyperextension trains the lower back, glutes and hamstrings on a bench. It strengthens the posterior chain.
How do you do Hyperextension with proper form?
- 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.
Similar exercises
Variations and complementary movements
