How to do it
Press your hips firmly into the pad throughout each repetition.
- 1
Position yourself face down on a 45-degree hyperextension bench, securing your feet.
- 2
Cross your arms in front of you or place them behind your head.
- 3
Lower your upper body down, then lift back up by squeezing your glutes and hamstrings.
- 4
Reach a straight line from head to heels at the top, without overextending your back.
- 5
Slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Control the movement both on the way up and down to prevent momentum from taking over, ensuring maximum muscle activation.
Common mistakes
- ✕Overextending the lumbar spine at top
- ✕Craning the neck upward at the top
- ✕Lifting the torso without glute squeeze