Hyperextensions (Back Extensions)

Back · Bodyweight

How to do it

Set the pad just below your hips, not on your stomach. Lower your torso hinging from the hips with a flat back and come up until your body is in line, **without going past it**. Squeeze the glutes at the top. You feel glutes, hamstrings and lower back depending on how much you round: with a flat back it is more glute and hamstring. The classic mistake is hyperextending at the top chasing range that is not there.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Legs

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