Band Hyperextension
Description
The band hyperextension is a posterior chain exercise that uses a resistance band anchored to the floor, looped around your neck or shoulders, while you hinge forward at the hips and extend back up against the band tension. It builds the lower back, glutes, and hamstrings without requiring a hyperextension bench.
Muscle Group
Equipment Required
Band Hyperextension Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Loop the other end around the back of your neck (use a pad or towel for comfort) or hold it at chest level.
- Brace your core. Stand tall.
- Hinge forward at the hips, bending forward with a flat back. Knees stay slightly bent.
- Continue hinging until your torso is roughly parallel to the floor (or as far as flexibility allows).
- Drive through your heels and squeeze your glutes to stand back up against the band tension.
- Lock out at the top with hips fully extended. Squeeze hard.
- Repeat for 12 to 20 reps. Use a thicker band for more resistance.
Band Hyperextension Form & Visual
Band Hyperextension Benefits
- Builds the lower back, glutes, and hamstrings
- No bench or machine needed
- Highly portable
- Easy to scale by changing band thickness
- Excellent at-home posterior chain exercise
- Increasing tension at lockout for strong glute contraction
Band Hyperextension Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
