Hyperextensions With No Hyperextension BenchMuscles Worked
This back extension variation works your lower back, with your glutes and hamstrings helping lift your torso, using only a flat bench and a partner. A partner pins your legs while your hips sit just past the edge of the bench, so the range is shorter than on a hyperextension bench.
PrimaryLower Back
- Equipment
- Bodyweight
- Level
- Intermediate
- Type
- Compound
- Force
- Pull
How to do it
- Lie face down on a sturdy flat bench and slide forward until your hips are just past the end, with your partner holding your lower legs firmly.
- Start with your body straight and level with the bench, arms crossed over your chest.
- Bend at the hips and lower your torso toward the floor with a flat back, stopping before your back rounds or your head nears the floor.
- Squeeze your glutes and lower back to lift your torso until your body is straight again.
- Hold that straight position for a moment, then lower into the next rep.
Form tips
- Agree with your partner before you start that they will keep a steady hold on your legs for the whole set.
- Stop when your body is level with the bench rather than arching above it.
- Move slowly, especially on the way up, so you stay balanced on the bench.
Why it made the list
No. 8 of 10
Best Lower Back Exercises
Bodyweight back extension variation without specialized equipment. Effective for home training.
More lower back exercises
See it on your own body map
Log your Hyperextensions With No Hyperextension Bench sets in KasMaker and watch your lower back, glutes, and hamstrings fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
