Muscles Trained: Lower back and hamstrings

Intro: The hyperextension is an isolation exercise for the lower back. It is not an ideal exercise for lower back development such as the deadlift, but it has its place in a fitness routine. Weight can be added by grasping a weight and hugging it to your chest while performing the lift.

How it is performed: Approach the hyperextension bench and adjust it so that the top of the pad is touching your lower abdominals. Lower your body by bending at your waist. Make sure to go low enough that your hips are fully flexed. Using your waist raise your body up until it is back in the starting position. This should have your torso and legs in a straight, natural line. Do not go too far past this straight line when performing your sets. Add weight if needed to overload the muscles more but do not sacrifice form for weight.