Hyperextension (on Bench)

1. Lie face down on a flat bench with your hips at the edge and your torso hanging off the side.
2. Have a partner hold your ankles, or brace your feet against something sturdy for support.
3. Cross your arms over your chest or place your hands behind your head.
4. Let your upper body hang down toward the floor, keeping your lower back rounded slightly at the bottom.
5. Raise your torso upward by extending through your hips and lower back until your body forms a straight line.
6. Squeeze your glutes and lower back briefly at the top without overarching.
7. Lower your torso back down under control to the starting position.
8. Perform 12 to 15 reps, keeping the motion slow and steady throughout.

Common Mistakes

• Overextending at the top: Arching well past a straight line puts unnecessary compression on the lower back. Stop rising once your body forms a straight line from shoulders to heels.
• Using momentum to snap upward: Jerking the torso up quickly reduces muscle tension and risks strain. Raise and lower with a controlled, even tempo.
• Not securing the ankles well: Loose foot support lets your body shift or slip mid-rep. Make sure your feet are braced firmly before starting the set.
• Rounding the back excessively at the bottom: Letting the spine curl too far forward at the bottom stresses the discs. Lower only until you feel a mild stretch, not a deep round.