Hyperextension On Bench

Muscles worked

Setup

1. Lie face down on a flat bench with your hips positioned at the very edge, allowing your upper body to hang off freely.
2. Secure your feet by hooking them under the bench's frame, a heavy object, or having a partner hold your ankles.
3. Cross your arms over your chest or place your hands lightly behind your ears.
4. Start with your torso hanging vertically toward the floor in a relaxed but controlled position.

How to do it

1. Exhale and engage your glutes and hamstrings to lift your torso until your body forms a straight line from head to heels.
2. Pause for one second at the top of the movement, focusing on a hard contraction in the lower back and glutes.
3. Inhale as you slowly lower your torso back to the starting position using a controlled 3-second eccentric tempo.
4. Maintain a neutral spine throughout the entire range of motion, avoiding any jerking movements.

Form checklist

• Pivot strictly from the hips rather than rounding or arching the lumbar spine.
• Keep your chin tucked slightly to maintain a neutral cervical spine.
• Stop when your body is in a straight line; do not hyperextend the back past neutral.
• Ensure your feet remain firmly anchored to prevent shifting during the lift.

Pro tips

• Drive your hips hard into the bench at the top of the movement to maximize glute activation.
• Focus on 'pulling' with your hamstrings to initiate the upward phase of the movement.
• Keep your core braced as if you are about to be punched to protect the lower vertebrae.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead (superman style) to increase the lever length and difficulty.

Frequently asked

What muscles does the hyperextension on bench work?

The hyperextension on bench primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the hyperextension on bench?

The hyperextension on bench requires no equipment — just your body weight.

Is the hyperextension on bench good for beginners?

Yes. The hyperextension on bench is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degree Twisting HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Alternating SupermanBeginner · erector spinae, glutes, and hamstrings
• Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius