Back Hyperextension on Flat Bench
Strengthens erector spinae
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Lower back extensors |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15-20 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie face down on bench
- Step 2: Hips at edge
- Step 3: Lift upper body
- Step 4: Squeeze lower back
- Step 5: Lower with control
Equipment
- Flat bench optional
Coaching tips
Benefits
Strengthens erector spinae
Common mistakes
Overarching excessively
Make it harder
Add pause at top
Make it easier
Superman on floor
Breathing
Exhale lifting
Build a workout with this exercise
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