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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: 


9.2

Out of 10

Excellent

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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.



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Hyperextensions (Back Extensions)

Muscle Targeted: Lower Back

9.3

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Weighted Ball Hyperextension

Muscle Targeted: Lower Back

7.9

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Top 5 Rated Lower Back Exercises

  1. Barbell Deadlift
  2. Deficit Deadlift
  3. Hyperextensions (Back Extensions)
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  5. Hyperextensions With No Hyperextension Bench

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of people found this review helpful

Vygotsky

Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
5/10

Feb 8, 2013 10:21 PM: dislike this

Vygotsky BodyStats
Height:
5 '10" (1.78m)
Weight:
192 lbs
Up 23.0 lbs
Bodyfat:
10.0 %
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of people found this review helpful

LetsRock1

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.

LetsRock1 BodyStats
Height:
5 '10" (1.78m)
Weight:
203 lbs
Down 17.0 lbs
Bodyfat:
9.0 %
More Body Stats


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of people found this review helpful

LetsRock1

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.

LetsRock1 BodyStats
Height:
5 '10" (1.78m)
Weight:
203 lbs
Down 17.0 lbs
Bodyfat:
9.0 %
More Body Stats


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of people found this review helpful

Cramm557

Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
10/10

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

Cramm557 BodyStats
Height:
5 '6" (1.68m)
Weight:
202 lbs
Up 3.0 lbs
Bodyfat:
No Data
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of people found this review helpful

bigterd101

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

bigterd101 BodyStats
Height:
5 '4" (1.63m)
Weight:
202 lbs
Bodyfat:
35.0 %
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of people found this review helpful

bryanwynn06

Review: Hyperextensions With No Hyperextension Bench

Exercise Rating
10/10

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

bryanwynn06 BodyStats
Height:
5 '7" (1.70m)
Weight:
191.5 lbs
Down 4.5 lbs
Bodyfat:
9.3 %
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of people found this tip helpful

stschott

Tip: Hyperextensions With No Hyperextension Bench

Exercise Rating
9/10

Nov 4, 2011 10:26 AM: This is a decent alternative to barbell good mornings if you don't have barbells.

stschott BodyStats
Height:
6 '2" (1.88m)
Weight:
177 lbs
Down 1.0 lb
Bodyfat:
No Data
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