The Hyperextension (On Bench) exercise is a lower back exercise that targets the lower back muscles, as well as the hamstrings and glutes. This exercise is typically performed on a hyperextension bench, also known as a back extension bench, which is designed to support your body as you perform the movement.
How to perform
To perform the Hyperextension (On Bench) exercise, follow these step-by-step instructions:1. Begin by adjusting the hyperextension bench so that the ankle pads are secure and the pad for your waist or hips comfortably accommodates your body.
2. Lie face down on the hyperextension bench with your ankles secured under the ankle pads and your hips resting against the waist or hip pad.
3. Keep your legs straight and your feet together as you lower your upper body towards the ground, allowing your back to slightly arch.
4. Engage your core muscles and use your lower back muscles to lift your upper body back up to the starting position, making sure to maintain a slight arch in your back throughout the movement.
5. Slowly lower your upper body back down towards the ground, feeling a stretch in your lower back and hamstrings.
6. Repeat for the desired number of repetitions, making sure to keep your movements controlled and steady.
7. To increase the intensity of the exercise, you can hold a weight plate against your chest or behind your head as you perform the movement.
8. Remember to breathe consistently throughout the exercise and to focus on maintaining proper form to prevent any strain or injury to your lower back.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.