Bench Hyperextension – You Can Do Effective Hyperextensions Anywhere

Bench Hyperextension truly is a great exercise to sculpt your lower back. Are you attempting to acquire an outstanding technique and develop stronger Erector Spinae? It will help if you read this guide to get going immediately.

Exercise Summary

  • Primary Muscles Worked: Erector Spinae
  • Other Muscles (Secondary) Worked: Gluteus Maximus, and Hamstrings
  • Equipment: Flat Bench
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic or Auxiliary

Bench Hyperextension Exercise Procedure

  • Get started by laying down on a bench so your legs and hips are on the bench and your stomach hangs over the end.
  • Lower your upper body towards the ground.
  • Once you reach your lower limit, pull your body back up with your lower back.
  • Repeat the Bench Hyperextension for a complete set.
Graphic image of a muscular man performing alternate cable triceps extensions.

Utilized Muscles

Target (Agonist)

  • Erector Spinae


  • Gluteus Maximus
  • Hamstrings

Dynamic Stabilizers

  • None


  • Latissimus Dorsi
  • Levator Scapulae
  • Rhomboids
  • Trapezius – Lower
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis
Image of the skeletal muscular system with the muscles used in the bench hyperextension exercise highlighted in red and the rest in blue.

Tips for Better Results and Proper From

You’ve come at the right place if you desire to forge ahead your ability to conduct bench hyperextension. Using these suggestions can allow you to take full advantage of this effective workout. Concurrently with building your back and core muscles, increasing movability, and also a lower possibility of injury can all be accomplished with this exercise. Let’s get begin and look at what these tips can do for you.

  • Start with a Lower Rep Count: Start with 8-10 reps per set to get the hang of the exercise before increasing the reps. This will help you avoid injury and build strength gradually.
  • Use Proper Form: Make sure to keep your torso in a straight line and not bend at the waist. This will help you maximize the benefits of the exercise and minimize injury.
  • Increase Resistance: If you find that you can easily do 8-10 reps, increase the resistance by adding a pause at the top of each rep. This will increase the intensity of the exercise and give you better results.

Frequent Mistakes You Want to Be Sure To Avoid

When conducting bench hyperextension, avoiding common errors can be the difference to achieving optimal results and avoiding pain. Moreover, getting optimal results from this exercise requires proper form, and making sure you don’t make any typical errors can allow you to perform the exercise better and obtain your desired results. But don’t worry, it’s not at all difficult as it might appear. You can execute the exercise safely and efficiently by avoiding the mistakes to prevent and by executing the correct steps. Let’s start by staying away from these typical mistakes and add this exercise to your training regimen.

  • Not using proper form: One of the most common mistakes people make when conducting the body weight exercise Bench Hyperextension is not using proper form. This can lead to straining of the muscles and an increased risk of injury.
  • Not allowing the body to fully extend: Another common mistake people make when doing the body weight exercise Bench Hyperextension is not allowing the body to fully extend. Not extending completely can prevent the muscles from getting a full stretch and decrease the effectiveness of the exercise.
  • Not engaging the core muscles: People often neglect to engage their core muscles when performing this exercise, which can lead to poor posture and an increased risk of injury. Engaging the core muscles will help to ensure that you are using proper form and will help to maximize the benefits of the exercise.


Bench hyperextension is a great exercise for those looking to strengthen their lower backs, glutes, and hamstrings. While it may look intimidating at first, it’s actually quite easy to do with just a few simple steps. Just remember to keep your core engaged and your back straight while performing the exercise, and don’t forget to use a light weight or no weight at all while you practice to avoid any injuries. Now that you know how to properly do the exercise, why not give it a try? You’ll be feeling the burn in no time and be on your way to a healthier, stronger you! And if you’re feeling extra motivated, check out our other fitness articles for more tips and tricks.

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