Curated Action

Back Hyperextensions

General Training

Back Hyperextensions is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration22 sec

Training Details

0:00 / 0:22
Sourceyoutube.com/watch?v=WA564xCGgnc
AuthorYouTube creator

Back Hyperextensions

Position hips on a 45-degree hyperextension bench, hinge forward at the waist to lower the torso, and raise back up until aligned with hips and legs.

Key points

  • Lower under control feeling hamstrings and glutes load
  • Engage posterior chain to raise torso in a straight line
  • Avoid hyperextending beyond neutral spine at the top

Common mistakes

Aggressively arching the lower back past parallel.

Sets: 3Reps: 20 repsRest: 1 minEst. duration: 22 sec
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