Hyperextension (On Bench)

Setup

1. 01Lie face down on a flat bench with hips at the end and torso hanging off.
2. 02Hook the ankles under the bench frame or have a partner hold the legs.
3. 03Place hands lightly behind the head or crossed over the chest.
4. 04Start with the torso lowered toward the floor and the spine relaxed.

Execution

1. 01Brace the trunk and squeeze the glutes before initiating the raise.
2. 02Extend the hips and back to lift the torso until it is level with the bench.
3. 03Pause briefly at the top without cranking into overextension.
4. 04Lower the torso back down under control to the start position.

Checkpoints

• -Hip crease sits right at the edge of the bench.
• -Torso stops in line with the legs, not hyperarched past them.
• -Movement is smooth, not a swing off momentum.
• -Neck stays neutral rather than craned upward.

Common mistakes

• -Overextending the lumbar spine at the top of each rep.
• -Bouncing out of the bottom instead of controlling the descent.
• -Anchoring the hips too far back on the bench and losing range.
• -Pulling on the head with the hands.