Hyperextension (V2)
Expert Advice
Engage your glutes and hamstrings to lift your torso and avoid overextending at the top to protect your lower back.
How-to-do Steps
- Position yourself on the hyperextension bench with your feet secured and torso free to move.
- Cross your arms over your chest or place your hands behind your head.
- Bend at the waist to lower your upper body towards the floor.
- Lift your torso back up to the starting position by contracting your lower back, glutes, and hamstrings.
- Repeat for the desired number of repetitions.
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Muscles Worked
Hyperextension (V2) primarily targets the Lats, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Glutes25%
Hamstrings25%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hyperextension (V2) work?
Hyperextension (V2) primarily targets the Lats. Secondary muscles involved include Glutes, Hamstrings. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for Hyperextension (V2)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hyperextension (V2) suitable for beginners?
Yes, Hyperextension (V2) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
