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back#0419

hyperextension (on bench)

A back exercise for your spine, done with body weight. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Spine
Equipment
Body weight
Type of move
Bend at the hips
Difficulty
Beginner friendly
hyperextension (on bench) demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “bend at the hips” moves

How to do it well

  1. Soft knees; push your hips back as if closing a car door.

  2. Keep a long, neutral spine — chest proud, neck in line.

  3. Keep the load close to your legs on the way down.

  4. Stand up by squeezing your glutes, not leaning back.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
Build a full week around it

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