Lying Hyperextension Hold

Muscles worked

Setup

1. Position yourself on the hyperextension bench with your feet secured firmly under the rollers and your thighs resting on the pads.
2. Adjust the pad height so the top edge sits just below your hip crease to allow for a full range of motion.
3. Cross your arms over your chest or place your hands lightly behind your ears.
4. Start with your torso lowered toward the floor, maintaining a neutral spine.

How to do it

1. Exhale as you hinge at the hips to lift your torso until your body forms a straight line from your head to your heels.
2. Hold this parallel position, squeezing your glutes and hamstrings as hard as possible.
3. Maintain a steady, controlled breathing pattern while keeping your core braced and your body rigid.
4. Once the set duration is complete, slowly lower your torso back to the starting position.

Form checklist

• Keep your chin tucked to maintain a neutral neck alignment with your spine.
• Avoid overextending or arching your lower back past the straight-line position.
• Drive your hips firmly into the pad to maximize posterior chain engagement.
• Ensure your knees are straight but not hyperextended.

Pro tips

• Focus on a slight posterior pelvic tilt (tucking your tailbone) at the top to shift the load from your lower back to your glutes.
• Imagine trying to pull your heels toward your glutes to increase the tension in your hamstrings throughout the hold.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase the resistance.
• Extend your arms straight overhead in a 'Y' position to increase the lever arm and the demand on your spinal erectors.

Frequently asked

What muscles does the lying hyperextension hold work?

The lying hyperextension hold primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying hyperextension hold?

The lying hyperextension hold requires no equipment — just your body weight.

Is the lying hyperextension hold good for beginners?

Yes. The lying hyperextension hold is a beginner-friendly movement and a strong foundation to build on.

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