Hyperextensions With No Hyperextension Bench

How to do the Hyperextensions With No Hyperextension Bench

1. With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
2. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
3. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.
4. Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	glutes, hamstrings
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

4 alternatives for the same lower back, with and without kit.

Weighted Ball Hyperextension Exercise Ball Barbell Deadlift Barbell Stiff Leg Barbell Good Morning Barbell Hyperextensions (Back Extensions) Other Equipment

Easier than the Hyperextensions With No Hyperextension Bench

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment

Harder than the Hyperextensions With No Hyperextension Bench

Reverse Band Deadlift expert · Barbell Deadlift with Chains expert · Barbell Deadlift with Bands expert · Barbell

Superset the Hyperextensions With No Hyperextension Bench with

Opposing abs work — alternate sets without extra rest.

Gorilla Chin/Crunch abs Russian Twist abs Decline Crunch abs Frog Sit-Ups abs

Common questions

What muscles does the Hyperextensions With No Hyperextension Bench work?

The Hyperextensions With No Hyperextension Bench primarily works the lower back, with the glutes and hamstrings as secondary movers. Barbell Deadlift, Weighted Ball Hyperextension, and Atlas Stone Trainer train the same muscle, across 5 equipment types.

What equipment do you need for the Hyperextensions With No Hyperextension Bench?

None — the Hyperextensions With No Hyperextension Bench is bodyweight, so it works at home, in a hotel room or outdoors. Barbell Deadlift and Weighted Ball Hyperextension also need nothing.

Is the Hyperextensions With No Hyperextension Bench suitable for beginners?

It is rated intermediate. Start with Hyperextensions (Back Extensions) and work up.

Where should the Hyperextensions With No Hyperextension Bench go in a workout?

Early — the Hyperextensions With No Hyperextension Bench is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Gorilla Chin/Crunch and Russian Twist later.

Similar exercises

Barbell Deadlift Barbell Weighted Ball Hyperextension Exercise Ball Atlas Stone Trainer Other Equipment Atlas Stones Other Equipment Axle Deadlift Other Equipment Deadlift with Bands Barbell