Hyperextensions With No Hyperextension Bench
An intermediate compound strength exercise that works the lower back, needing no equipment.
Starting position
End position
How to Do Hyperextensions With No Hyperextension Bench
- 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.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Hyperextensions With No Hyperextension Bench
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Weighted Ball Hyperextension
An intermediate compound strength exercise that works the lower back, using an exercise ball.
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2
Hyperextensions (Back Extensions)
A beginner isolation strength exercise that works the lower back.
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3
Stiff Leg Barbell Good Morning
A beginner compound strength exercise that works the lower back, using a barbell.
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4
Atlas Stone Trainer
An intermediate compound strongman exercise that works the lower back.
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5
Axle Deadlift
An intermediate compound strongman exercise that works the lower back.
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6
Deficit Deadlift
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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7
Keg Load
An intermediate compound strongman exercise that works the lower back.
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8
Rack Pull with Bands
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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9
Rack Pulls
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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10
Seated Good Mornings
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
Frequently Asked Questions
What muscles do hyperextensions with no hyperextension bench work?
Hyperextensions With No Hyperextension Bench primarily works the lower back. The glutes and hamstrings assist as secondary muscles.
What equipment do I need for hyperextensions with no hyperextension bench?
None. Hyperextensions With No Hyperextension Bench is a bodyweight movement you can do anywhere you have floor space.
Hyperextensions With No Hyperextension Bench: is it suitable for beginners?
Hyperextensions With No Hyperextension Bench is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of hyperextensions with no hyperextension bench?
Weighted Ball Hyperextension, Hyperextensions (Back Extensions), Stiff Leg Barbell Good Morning train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hyperextensions with no hyperextension bench reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hyperextensions with no hyperextension bench can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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