Hyperextensions With No Hyperextension Bench
How to do the Hyperextensions With No Hyperextension Bench with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Glutes, Hamstrings
Body Only
How to do the Hyperextensions With No Hyperextension Bench
- 1
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
- 2
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- 3
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.
- 4
Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Hyperextensions With No Hyperextension Bench set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lower back exercises
Hyperextensions With No Hyperextension Bench: common questions
What muscles does the Hyperextensions With No Hyperextension Bench work?
The Hyperextensions With No Hyperextension Bench primarily works the Lower Back. It also recruits the Glutes and Hamstrings as supporting muscles.
Is the Hyperextensions With No Hyperextension Bench suitable for beginners?
The Hyperextensions With No Hyperextension Bench is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Hyperextensions With No Hyperextension Bench?
None. The Hyperextensions With No Hyperextension Bench is a bodyweight exercise, so you can do it without any equipment.
Is the Hyperextensions With No Hyperextension Bench a compound or isolation exercise?
The Hyperextensions With No Hyperextension Bench is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Hyperextensions With No Hyperextension Bench with correct form?
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench. Follow the full step-by-step above for the complete movement.
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