Bodyweight Back & Glute Dominant Extension

Setup

• Position yourself on the hyperextension bench, placing your feet securely against the footplate.

• Adjust the hip pads so they are positioned just below your hip bones, allowing your torso to move freely through the full range of motion without restricting your lower back.

Movement

• Start from a neutral, horizontal position with your hands crossed over your chest or hanging naturally.

• Slowly lower your torso toward the floor by hinging at the hips, ensuring your back remains straight, not rounded.

• Lower until you feel a gentle stretch in your hamstrings, then engage your glutes and lower back muscles to lift your torso back to the starting horizontal position.

• To maintain stability at the top, avoid over-arching your lower back beyond a neutral spine position.

• Always maintain a controlled, steady tempo through the entire repetition.