IsolationMachine
Hyperextension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Position yourself face-down on a hyperextension bench with your hips resting comfortably on the front pad and your body aligned
- Secure your ankles firmly under the rear foot pads to prevent your lower body from moving during the exercise
- Cross your arms over your chest or place your hands lightly behind your head - avoid pulling on your neck
- Start with your torso bent forward at approximately 90 degrees, allowing your lower back and hamstrings to stretch
- Take a deep breath and engage your core, then use your lower back (erector spinae) and glutes to slowly raise your torso up
- Continue lifting until your body forms a straight line from your heels to your head - do not hyperextend past neutral
- At the top position, squeeze your glutes and lower back muscles hard and hold the contraction for 1-2 seconds
- Slowly and with control, lower your torso back down to the starting position, taking 2-3 seconds to maintain constant muscle tension
💡Coaching Cues
- ✓
Control the entire movement
- ✓
Squeeze at top
- ✓
Do not hyperextend
- ✓
Keep core engaged
- ✓
Use lower back and glutes
- ✓
Slow and controlled
⚠️Common Mistakes
- ✗
Hyperextending past neutral
- ✗
Using momentum
