All exercises
Hyperextension
Hyperextension strengthens the glutes, hamstrings, and lower back while teaching solid hip extension. Done well, it's a "hinge pattern" builder that supports a strong, tall posture.
Instructions
Set up on a hyperextension bench with the hips supported by the pad and feet secured. Start with the torso in line with the legs. Hinge forward at the hips while keeping the spine neutral. Raise the torso back up by engaging the glutes and hamstrings until the body returns to a straight line. Lower again in a controlled manner.
Avoid Common Mistakes
• overextending the lower back at the top
• rounding the spine during the movement
• using excessive speed or momentum
• pushing through the lower back instead of the hips
Variations
• with limited range of motion
• with pause at the top
• slow controlled lowering
• holding light external load
• single-leg focus
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
machine