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Hyperextension (on Bench) exercise animation

Hyperextension (on Bench)

Category
Back
Equipment
Body Weight
Target
Spine

A bench-based hyperextension pins the hips at the pad and lets the torso hinge through a longer range than a floor-based version, loading the erectors and glutes through hip extension against gravity. Squeezing the glutes at the top rather than just arching the back is what keeps this a posterior-chain exercise instead of a lower-back-only one.

How to Do the Hyperextension (on Bench)

  1. Position yourself on the hyperextension bench so your hips rest comfortably on the pad, with your feet secured.
  2. Fold your arms across your chest, or place your hands behind your head.
  3. With a flat back, slowly lower your torso down toward the floor.
  4. Pause momentarily at the bottom, then lift your upper body back up until it lines up with your legs.
  5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Hyperextension (on Bench) primarily targets the Spine, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have body weight? These target the same spine with different equipment.

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Hyperextension (on Bench) work?
The Hyperextension (on Bench) primarily targets the spine, with the glutes and hamstrings assisting.
What equipment do I need for the Hyperextension (on Bench)?
The Hyperextension (on Bench) is done with no equipment — just body weight.
What's a good alternative to the Hyperextension (on Bench)?
If you don't have access to the space or setup it needs, the Back Extension On Exercise Ball targets the same spine using stability ball instead.