1. Setup:
- Position the hyperextension bench at a 45-degree angle.
- Adjust the foot pads of the bench to secure your feet comfortably, ensuring they are snug but not overly tight.
2. Starting Position:
- Lie face down on the bench with your hips resting on the edge.
- Your body should form a straight line from your head to your heels, with your legs extended and your feet secured under the foot pads.
- Cross your arms over your chest or place your hands behind your head, whichever feels more comfortable.
3. Movement:
- Begin with your torso parallel to the ground. This is your starting position.
- Slowly lower your upper body towards the ground by bending at the hips while keeping your back straight. Go as low as comfortable without losing form.
- Hold the lowered position momentarily, feeling a stretch in your back.
4. Return to Start:
- Engage your lower back and hamstring muscles to lift your body back up to the starting position.
- Ensure you are raising your torso in a controlled manner, avoiding any jerking motions.
- Return to the parallel position, ensuring your body remains straight.
5. Repetitions:
- Perform 10 to 15 repetitions, keeping the movements smooth and controlled throughout.
6. Tips:
- Focus on engaging your core throughout the exercise to maintain stability.
- Ensure your neck is neutral by keeping your gaze towards the ground.
- If you're a beginner, start with fewer repetitions and gradually increase as you build strength.
Safety:
- Avoid rounding your back during the movement to prevent strain.
- If you feel any sharp pain, stop immediately and reassess your form or consult a trainer.
🤔 At home?
You can use your squat-rack or smith-machine in a pinch.
Setup a barbell at about waist height.
Position your feet against a couple heavy weight or objects to brace your feet.
Lean over the bar and hinge your hips over it in slow controlled motions.
- Ben Patrick (KneesOverToes)
