Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Demonstration
IntermediateIsolationBodyweight
Hyperextension (On Bench)
Spine · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- 2
Cross your arms over your chest or place your hands behind your head.
- 3
Slowly lower your upper body towards the ground while keeping your back straight.
- 4
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Spine
glutes
Secondary
gluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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