Hyperextension (Bodyweight)

How to do it

1. Position the hips on the pad of the hyperextension bench with ankles secured under the rollers and legs straight.
2. Cross the arms over the chest and let the torso hinge forward at the hips until it forms a straight line angled downward.
3. Raise the torso by extending through the hips, driving the movement from the glutes and lower back until the body is level.
4. Pause briefly at the top without hyperextending past a straight line.
5. Lower back down with control to the starting forward hinge, exhaling on the way up and inhaling on the way down.
6. Keep the movement driven by the hips rather than jerking the upper back, a common fault that shifts load away from the glutes.

Muscles worked

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