Curated Action
General Training
Back Hyperextensions
A back hyperextension performed on a 45-degree bench, hinging forward at the waist and raising the torso until aligned with the hips and legs. The focus is a controlled posterior-chain raise without arching past neutral.
22 sec0:00 / 0:22
Video byNathanael Morton
Original videoIncluded in this routine
These 12 Exercises Got Me a 43 Inch Vertical JumpCoaching notes
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.
Practice settings
- Sets
- 3
- Reps
- 20 reps
- Rest
- 1 min
- Est. duration
- 22 sec
Vertical JumpLower BackPosterior Chain Endurance
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