IsolationMachine
Side Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per side (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per side (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per side (30–50% 1RM, RPE 5–7)
📋How to Perform
- Position yourself sideways on a hyperextension bench with your hip on the pad
- Hook your feet securely under the foot pads for stability
- Place your hands behind your head or cross them over your chest
- Start with your torso bent to the side toward the floor - feel the stretch in your obliques
- Take a deep breath and engage your obliques to lift your torso back up to a neutral straight position
- Focus on using only your obliques to lift - not momentum or swinging
- At the neutral position, pause for 1 second and squeeze your obliques hard
- Slowly and with control, lower your torso back to the starting position (take 2-3 seconds)
💡Coaching Cues
- ✓
Lift using only your obliques - feel them working throughout
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Return to neutral straight position - don't hyperextend past neutral
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Squeeze your obliques hard at neutral position - this maximizes muscle activation
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Control the descent over 2-3 seconds to build muscle
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Keep the movement purely lateral - no twisting or rotating
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Keep your hips and legs completely still - only your torso should move
⚠️Common Mistakes
- ✗
Using momentum or swinging instead of oblique strength - control is key