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Hyperextensions With No Hyperextension Bench

Exercise Data

Type: Strength
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Body Only
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.0

Out of 10

Excellent

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Hyperextensions With No Hyperextension Bench Images

Hyperextensions With No Hyperextension Bench
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Hyperextensions With No Hyperextension Bench
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Hyperextensions With No Hyperextension Bench Guide

Main Muscle: Lower Back

  1. With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
  2. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
  3. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.
  4. Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
  5. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed using a hyperextension bench. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.



Alternative Exercises For Hyperextensions With No Hyperextension Bench

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
9/10

Jul 9, 2014 8:48 AM: Great alternative to the original. Thanks!



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of people found this review helpful

Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
7/10

May 20, 2014 9:28 AM: good



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Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
8/10

Jul 11, 2013 4:20 PM: But I Like It With A Disk In My Arms



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Tip: Hyperextensions With No Hyperextension Bench

Exercise Rating
9/10

May 21, 2013 10:09 AM: This work out is only good if you have someone to hold your feet, for solo people like me, use the weighted ball hyperextension.



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Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
5/10

Feb 8, 2013 10:21 PM: dislike this



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Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
10/10

Jan 2, 2013 1:43 PM: Great workout for the back. Can also hold a weight while doing this exercise.



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of people found this review helpful

Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
10/10

Jan 2, 2013 1:43 PM: Great workout for the back. Can also hold a weight while doing this exercise.



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Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
10/10

Sep 5, 2012 5:28 PM: thank you for having this option



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Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
6/10

Mar 18, 2012 8:54 PM: its been 1 year with me having a L4/L5 fusion surgery to my back, would this be a good idea for me to this exercise and if not what other option do i have to work out the lower back muscle without injury



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of people found this review helpful

Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
10/10

Feb 19, 2012 7:20 PM: Great for building the lower back for stability



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