Hyperextensions

An exercise performed on a hyperextension bench where you extend your upper back to strengthen the lower back and posterior chain.

Instructions

1. Lie face down on a hyperextension bench with your belly button at the leading edge.
2. Allow your upper body to hang freely off the bench initially.
3. Position your feet securely under the foot pads.
4. Tense all the back muscles and raise your upper body until your torso is horizontal.
5. Do not extend beyond horizontal alignment.
6. Lower your upper body back down slowly without relaxing your muscles.
7. Repeat for the desired number of repetitions.

Tips

• Move slowly and deliberately through the entire range of motion.
• Maintain muscle tension throughout, avoiding full relaxation at the bottom.
• Never hyperextend past a horizontal line to protect your lower back.
• Start with bodyweight before adding external weight.
• Keep your core engaged to protect your lower back throughout the movement.