Hyperextensions | Gymacetamol

Muscles Worked

Primary

Back

Quick Cues

1

Pad under your hips

2

Extend your back upward

3

Squeeze glutes at the top

4

Lower with control

Equipment Needed

Hyperextension Bench

Position yourself in the hyperextension bench with your hips on the pad and feet secured.
Cross your arms over your chest or place your hands behind your head.
Lower your torso toward the floor by bending at the hips.
Raise your torso back up until your body forms a straight line.
Squeeze your glutes and lower back at the top — avoid hyperextending.
Repeat for the desired number of repetitions.

Common Mistakes

Hyperextending at the top

Using momentum to swing up

Not controlling the descent

Pro Tips

Hinge at the hips over a GHD or bench for lower back and glute work

Keep your back straight and avoid rounding at the bottom

Hold a weight plate against your chest for progressive overload

Your Progress

Variations

Reverse Hyperextension

Good Morning

Glute-Ham Raise