Floor Hyperextension

Floor Hyperextension


This exercise involves lying face down on a hyperextension bench and extending the lower body by lifting the legs off the ground. It primarily targets the lower back muscles and can also engage the glutes and hamstrings. It can be modified by adding weight or adjusting the angle of the bench.

Muscle Group

Equipment Required

Floor Hyperextension Instructions

  1. Position yourself on a hyperextension bench with your feet securely anchored under the footpads and your upper thighs resting on the padded support.
  2. Lower your body down until your torso is parallel to the floor.
  3. Slowly raise your torso back up until your body is in a straight line.
  4. Hold for a second at the top of the movement, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Floor Hyperextension Form & Visual

Floor Hyperextension

Floor Hyperextension Benefits

  • Strengthens the muscles in the lower back and glutes
  • Improves posture and spinal alignment
  • Increases stability and balance
  • Can help alleviate lower back pain
  • Can be done anywhere without equipment

Floor Hyperextension Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings

Floor Hyperextension Variations & Alternatives

  • Weighted floor hyperextension
  • Single leg floor hyperextension
  • Reverse hyperextension
  • 45-degree hyperextension
  • Swiss ball hyperextension