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Lower Back · Intermediate

Flat Bench Hyperextensions

Posterior-chain drill strengthening the back side with controlled extension.

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Flat Bench Hyperextensions demonstration

Exercise overview

Training details

Lower BackGlutesHamstrings

Equipment

Bench

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down on a flat bench with your hips near the edge and have your legs anchored securely.
  2. 02Cross your arms over the chest or place the hands lightly by the head and brace your trunk.
  3. 03Hinge at the hips to lower your torso toward the floor while maintaining a long, controlled spine.
  4. 04Extend the hips to raise your torso until your body forms a straight line with the legs.
  5. 05Pause at neutral, then lower again without swinging or hyperextending the lower back.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationReverse HyperextensionRelated variationReverse Hyper HoldRelated variationReverse Hyper extension (on stability ball)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBack ExtensionsComparable substituteStability Ball Back ExtensionComparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteStability Ball Stir-the-Pot

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