Hyperextensions With No Hyperextension Bench

A intermediate strength exercise for the lower back, done with just your bodyweight.

Hyperextensions With No Hyperextension Bench: finishing position

Main muscles: Lower back
Also works: Glutes and Hamstrings
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Hyperextensions With No Hyperextension Bench

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.
Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hyperextensions With No Hyperextension Bench

Questions

What muscles does the Hyperextensions With No Hyperextension Bench work?

Mainly the lower back, with the glutes and hamstrings helping.

Is the Hyperextensions With No Hyperextension Bench good for beginners?

It's rated intermediate. Beginners can build up to it with Stiff Leg Barbell Good Morning first.

What can I do instead of the Hyperextensions With No Hyperextension Bench?

Good alternatives that train the lower back: Barbell Deadlift, Weighted Ball Hyperextension, Stiff Leg Barbell Good Morning or Hyperextensions (Back Extensions).

How many sets and reps of the Hyperextensions With No Hyperextension Bench should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).