How to do it
Keep your gaze angled down to maintain a neutral neck position.
- 1
Position yourself on the hyperextension bench with your feet secured and torso free to move.
- 2
Cross your arms over your chest or place your hands behind your head.
- 3
Bend at the waist to lower your upper body towards the floor.
- 4
Lift your torso back up to the starting position by contracting your lower back, glutes, and hamstrings.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your glutes and hamstrings to lift your torso and avoid overextending at the top to protect your lower back.
Common mistakes
- ✕Rounding the back during the descent
- ✕Bending at the knees instead of the hips
- ✕Jerking the torso upward with momentum