Hyperextensions (Bodyweight and Weighted)

Setup & Positioning

"Set up on a hyperextension bench (also called a back extension bench). Position your thighs against the pad with your hips just above the edge so you can bend freely at the waist. Anchor your heels securely under the foot pads, cross arms over your chest, and brace your core before starting."

Key point: “The movement happens at your hips, not your lower back—think hinge, not arch.”

Alternative setup if no bench available: Perform on the floor (Superman exercise) or across a stability ball, keeping the same hip hinge principles.

Execution (Bodyweight Version)

"Start with your body in a straight line. Slowly lower your torso forward at the hips until just past neutral, keeping your back flat. Then squeeze your glutes and hamstrings to raise your torso back up until aligned with your legs—avoid overextending at the top."

Execution (Weighted/Progressed Versions)

• Plate/Dumbbell Hold: Hug a plate or dumbbell to your chest for added resistance.
• Behind-the-Head Hold: Hold a light weight behind your head for a greater lever challenge.
• Banded Resistance: Anchor a band to add resistance throughout the range.
• Isometric Holds: Pause at the top for 2–3 seconds to increase time under tension.

Body Alignment Cues

• Head/Neck: Neutral—keep gaze down, not craned upward.
• Shoulders: Stay back and down.
• Core: Braced to support the spine.
• Hips: Hinge over the pad—control the motion.
• Legs: Firmly anchored for stability.

Where You Should Feel It

• Glutes and hamstrings driving the lift
• Erector spinae muscles in the lower back working for stability
• Core gently engaged for spinal protection

Where You Shouldn’t Feel It

• Sharp lower back pain from overarching
• Neck strain from looking up
• Knee discomfort from poor pad positioning

Breathing

"Inhale as you lower down under control, exhale as you extend back up to neutral."

Common Mistakes to Avoid

1. Overextending at the top—stop when your body is in line, not arched backward.
2. Rounding the back instead of hinging at the hips.
3. Using momentum—bouncing up instead of controlling the lift.
4. Placing pads too high on the thighs—limits range and stresses the hips.