How to do it
Keep your chin tucked and neck neutral throughout.
- 1
Position yourself face down on a hyperextension bench with your ankles secured.
- 2
Hold a weight plate or dumbbell close to your chest.
- 3
Bend at the waist to lower your upper body towards the floor.
- 4
Raise your torso by contracting your lower back and glutes until your body forms a straight line.
- 5
Slowly lower back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on a controlled movement and avoid overextending at the top to protect your lower back.
Common mistakes
- ✕Rounding the back at the bottom position
- ✕Letting the weight drift away from the chest
- ✕Bouncing at the bottom of each rep