• This movement is performed with a hyperextensions bench.
  • Position your body in the hyperextensions bench so that your hips or on the pad. You should be able to freely move up and down without and restriction.
  • Start with your body extended down, do no hang all the way down.
  • Raise your body up so that you are parallel to the ground. Or until your feel a contraction in your lower back.
  • Hold for 1-2 seconds, then lower slowly back down.


  • For more resistance, you can hold a weight close to your chest during the movement for a greater challenge.
Primary muscles Erector spinae
Secondary muscles Gluteus maximus Hamstrings