1. Setup:
- Adjust the hyperextension bench so that your hips align with the pivot point of the bench. The top of the bench should support your hips while allowing your torso to hang freely.
- Load a barbell with a weight you can safely manage.
2. Starting Position:
- Position your feet on the footplate of the hyperextension bench or secure them under the footpads.
- Grab the barbell with both hands, keeping your grip slightly wider than shoulder-width apart. Hold the barbell against your chest or let it hang down in front of you, depending on your comfort.
- Keep your back straight, and your neck in a neutral position, looking down ahead of you.
3. Movement:
- Slowly lower your torso towards the ground by bending at the hips while keeping your spine neutral. Go down until you feel a stretch in your hamstrings and glutes. Do not round your back.
- Pause briefly at the bottom of the movement.
4. Returning to Start:
- Engage your glutes and hamstrings to lift your torso back to the starting position. Keep your movements controlled to maintain form.
- Exhale as you lift and squeeze your glutes at the top of the movement.
5. Repetitions:
- Perform 10 to 15 repetitions for 2 to 3 sets, depending on your fitness level. Rest for 30 to 60 seconds between sets.
Tips:
- Focus on form rather than the amount of weight you are lifting.
- Keep your core engaged throughout the exercise for better stability.
- Avoid swinging or jerking movements; smooth and controlled reps will give better results and reduce injury risk.
