Hyperextensions With No Hyperextension Bench
Hyperextensions With No Hyperextension Bench is a strength - short-range hip extension exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Gluteus maximus, Hamstrings
- Exercise type
- Strength - short-range hip extension
Exercise technique
- Safety
Use a stable bench and a partner able to secure your legs.
- Position
Keep your thighs on the pad with your hip crease at the bench edge.
- Support
Test your partner's leg support before loading it.
- Arms
Cross your arms over your chest.
- Lower
Hinge forward slowly with your natural back alignment.
- Limit
Stop before nearing the floor or losing hamstring control.
- Rise
Raise your torso into line with your legs, no farther back.
Key technique points
- Coordinate the start and finish with your partner.
- Use the limited range available from bench height.
- Maintain thigh contact.
- Keep your neck naturally aligned.
- Continually monitor leg security.
- Exhale as you rise.
Common mistakes
Attempting it alone
Do not lean over the edge without secure leg support.
Hips too far over the edge
Do not reduce the support area and slide off the bench.
Hitting the floor
Do not overlook the limited lowering clearance of a low bench.
Overextending the lower back
Do not rise beyond straight body alignment.
Swinging quickly
Do not challenge partner support with sudden forces.
Rounding the spine
Do not replace the hip hinge with lower-back flexion.
Frequently asked questions
Hyperextensions With No Hyperextension Bench: why is “Attempting it alone” a mistake?
Do not lean over the edge without secure leg support.
Hyperextensions With No Hyperextension Bench: why is “Hips too far over the edge” a mistake?
Do not reduce the support area and slide off the bench.
Hyperextensions With No Hyperextension Bench: why is “Hitting the floor” a mistake?
Do not overlook the limited lowering clearance of a low bench.
Hyperextensions With No Hyperextension Bench: why is “Overextending the lower back” a mistake?
Do not rise beyond straight body alignment.
Hyperextensions With No Hyperextension Bench: why is “Swinging quickly” a mistake?
Do not challenge partner support with sudden forces.
Hyperextensions With No Hyperextension Bench: why is “Rounding the spine” a mistake?
Do not replace the hip hinge with lower-back flexion.
What should I focus on when doing Hyperextensions With No Hyperextension Bench?
Coordinate the start and finish with your partner. Use the limited range available from bench height. Maintain thigh contact. Keep your neck naturally aligned. Continually monitor leg security. Exhale as you rise.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.