Hyperextensions With No Hyperextension Bench

A variation of back extensions performed on a flat bench where your hips hang off the edge, requiring external leg support.

Instructions

1. Have a spotter hold your legs down or secure your feet.
2. Position yourself face down on a flat bench with your hips hanging off the edge.
3. Your entire upper body should hang toward the floor.
4. Cross your arms in front of you or behind your head.
5. Optionally hold a weight plate for additional resistance.
6. Bend forward slowly at the waist, keeping your back flat.
7. Lower until you almost touch the floor or feel a good hamstring stretch.
8. Slowly raise your torso back to horizontal alignment.
9. Never round your back throughout the entire movement.

Tips

• You’ll have a shorter range of motion than on a hyperextension bench.
• Ensure your spotter is strong and steady throughout the set.
• Never round your spine to protect your lower back.
• Move slowly and deliberately through the range of motion.
• This requires proper form and spotting for safety.