Hyperextension Hold

Hamstrings, Glutes, Lower BackRoman Chair

A static hold to build endurance in your posterior chain using a back extension bench. It strengthens your lower back, glutes, and hamstrings.

How to do it

1Adjust the bench so the top of the hip pads sits just below your hip crease.

2Lock your feet securely under the foot pads, extend your legs, and align your body in a straight line.

3Cross your arms over your chest while keeping a neutral spine and neck position.

4Hold this straight position by actively squeezing your glutes and lower back.

5When the time is up, carefully lower your torso forward and step off the bench.

Common mistakes

Hyperextending your lower back creates painful compression on your vertebrae.

Cranking your head back places unnecessary strain on your neck.

Relaxing your glutes forces your lower back to take on too much load.

Breathing

Breathe deeply and steadily throughout the hold—do not hold your breath.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.