Exercise

Hyperextension on Flat Bench

Also known as: hyperextension (on bench), flat bench hyperextension, bench back extension, hyperextension without roman chair

Hyperextension on Flat Bench is a compound exercise for the lower back. Main target: lower back. Also works: gluteus maximus and biceps femoris. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Lower back

Secondary

Gluteus maximus Biceps femoris

How to do it

Lie face down on a flat bench so your hips rest on the edge and your torso hangs off; have a partner hold your legs or hook your feet under a support.
Cross your arms over your chest or place your hands behind your head, and lower your torso toward the floor.
Raise your torso by contracting your lower back and glutes until your body forms a straight line.
Lower back down slowly and repeat without swinging.