Back Hyperextension

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a hyperextension bench and adjust it to your height if necessary.
   • Position yourself on the bench with your hips resting on the padded support and your feet secured under the footpads.
2. Step 2Position Your Body
   • Ensure your body is in a straight line from your head to your toes.
   • Engage your core and keep your back straight, avoiding any rounding.
3. Step 3Lower Your Upper Body
   • Slowly lower your upper body towards the ground by bending at the hips.
   • Keep your back straight and avoid rounding your spine during this movement.
4. Step 4Lift Your Upper Body
   • Engage your lower back muscles and raise your upper body back to the starting position.
   • Focus on using your back muscles to lift, not your arms or legs.
5. Step 5Repeat
   • Perform the exercise for the desired number of repetitions, maintaining proper form throughout each rep.
   • Ensure that your movements are controlled and deliberate.
6. Step 6Finish the Exercise
   • After completing your reps, carefully step off the bench.
   • Take a moment to stretch your back and relax your muscles.