Quick Answer
Bench Hyperextension is a intermediate strength exercise that targets your lower back and glutes. It uses only your bodyweight. Lie prone on flat bench, hips at edge, upper body hanging off.
Video Tutorial
How to Perform the Bench Hyperextension
- 1
Lie prone on flat bench, hips at edge, upper body hanging off.
- 2
Have partner hold legs down firmly.
- 3
Cross arms over chest or behind head.
- 4
Start torso hanging down.
- 5
Engage lower back/glutes, lift torso until parallel to floor.
- 6
Keep back straight.
- 7
Slowly lower back down.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bench Hyperextension isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Arch Raise
Lower Back, Glutes • Other
Atlas Stone Lift
Lower Back, Glutes • Other
Atlas Stone Trainer Lift
Lower Back, Glutes • Other
Rickshaw Deadlift
Quadriceps, Glutes, Lower Back • Other
Axle Deadlift
Lower Back, Glutes, Hamstrings • Other
Frequently Asked Questions
What muscles does the Bench Hyperextension work?
The Bench Hyperextension primarily works your lower back and glutes. Secondary muscles include the hamstrings.
What equipment do I need for the Bench Hyperextension?
The Bench Hyperextension needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bench Hyperextension suitable for beginners?
The Bench Hyperextension is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bench Hyperextension should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bench Hyperextension every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.