Neutral Back Hyperextension
Neutral back hyperextension
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Lower back and glutes |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Position on hyperextension bench
- Step 2: Neutral spine position
- Step 3: Lift torso
- Step 4: Squeeze lower back
- Step 5: Lower with control
Equipment
- Hyperextension bench optional
Coaching tips
Benefits
Neutral back hyperextension
Common mistakes
Overarching neck
Make it harder
Slower tempo
Make it easier
Bird dog
Breathing
Exhale lifting
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