How to perform it
- Position yourself on the hyperextension bench with your feet firmly supported on the base and the front of your thighs supported by the equipment.
- Cross your arms in front of your body or keep your hands near your chest, depending on the intended variation.
- Align your spine and engage your abs before starting the movement.
- Lower your torso with control by hinging at the hips without losing spinal alignment.
- Then raise your torso back to a neutral position while contracting your lower back and glutes.
- Avoid rising beyond the line of your body to prevent excessive compression in the lower back.
- Keep the movement smooth, free of momentum, and fully controlled throughout the exercise.
- Exhale as you rise and inhale as you lower.
What you should feel
Work in the lower back, glutes, and hamstrings. The contraction should remain controlled through the posterior chain, without pain in the lower back, hips, or neck.
Groups mentioned in the description
Exercise questions
Position yourself on the hyperextension bench with your feet firmly supported on the base and the front of your thighs supported by the equipment. Cross your arms in front of your body or keep your hands near your chest, depending on the intended variation. Align your spine and engage your abs before starting the movement. Lower your torso with control by hinging at the hips without losing spinal alignment. Then raise your torso back to a neutral position while contracting your lower back and glutes. Avoid rising beyond the line of your body to prevent excessive compression in the lower back. Keep the movement smooth, free of momentum, and fully controlled throughout the exercise. Exhale as you rise and inhale as you lower.
Controlled trunk extension that works the glutes, hamstrings, and lower back while avoiding excessive range of motion in the lumbar spine.
Work in the lower back, glutes, and hamstrings. The contraction should remain controlled through the posterior chain, without pain in the lower back, hips, or neck.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.