Band Hyperextension

Band Hyperextension


This exercise involves lying face down on a bench or stability ball and extending the back while holding a resistance band. It targets the lower back muscles and can help improve posture and prevent lower back pain.

Muscle Group

Equipment Required

Band Hyperextension Instructions

  1. Start by lying face down on a hyperextension bench with your hips resting on the pad and your feet secured under the footpads.
  2. Place your hands behind your head or across your chest.
  3. Slowly lift your upper body up until your back is straight.
  4. Hold for a second, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Band Hyperextension Form & Visual

Band Hyperextension

Band Hyperextension Benefits

  • Strengthens lower back muscles
  • Improves posture
  • Increases flexibility in the spine
  • Helps prevent lower back pain and injury
  • Targets glutes and hamstrings as secondary muscles

Band Hyperextension Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings

Band Hyperextension Variations & Alternatives

  • Single-leg band hyperextension
  • Weighted band hyperextension
  • Band hyperextension with a twist
  • Band hyperextension with a row
  • Band hyperextension with a bicep curl