Lower Back
Hyperextensions With No Hyperextension Bench
A back extension variation that uses a stable raised surface and a partner or fixed anchor to hold your lower legs when no special bench is available.
Energy burned
≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.5 kcal/min
Estimate range 19–32 kcal (±25 %)
Muscle mass worked14 %
Effort during a set7.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie face down on a sturdy bench or table so your hips sit near the edge and your torso hangs off.
- 2Have a partner hold your ankles down firmly, or hook your feet securely under a fixed object.
- 3Cross your arms over your chest and keep your head in line with your spine.
How to perform
- 1Lower your torso toward the floor by bending at the hips with a flat back.
- 2Go down only as far as you can control while keeping your back neutral.
- 3Squeeze your glutes and lower back to lift your torso back to a straight line with your legs.
- 4Pause briefly at the top, then repeat.
