Hyperextension On Bench

Starting Position

• lay your front on the bench
• slide forward until you are able to bend your hip
• your partner holds your legs on the cushion to make sure you cannot tilt over to the front
• your upper body is now parallel to the ground and protrudes the bench
• hold the hands in front of the chest (easier) or at the temples (harder)

Correct Execution

• bend the hip and lower the upper body as much as possible without the head touching the floor
• keep the back upright and the head in extension to the spine
• stretch the hip and come back to the starting position
• your body is in a line again
• hold this position for a moment
• do not over-extend the back and do not go into a hollow-back
• do not gain momentum and repeat several times