Partner Hyperextension

Lie on a flat bench face down with your hips on the edge of the bench and you can bend down at the waist without discomfort. Hint: your position should be identical to that of the hyper bench, but the range of motion will be smaller, limited by the height of the bench. The partner should securely fix your legs. Keeping your torso straight, cross your arms at the back of your head or across your chest as shown. This will be your starting position. Hint: to complicate the exercise, take a disc in your arms crossed on your chest. As you inhale, begin to slowly lean forward, bending at the waist. Keep your back straight. Bend down until you feel a stretch in the muscles of the back of the thigh and until you feel that further forward bending is not possible without rounding the back. Tip: Do not round your back throughout the entire exercise. As you exhale, slowly lift your torso back to the starting position. Tip: Avoid jerking or sudden movements. Otherwise, you may injure your back. Complete the required number of repetitions. Variations: You can also do this exercise on a hyper bench without the help of a partner. Alternative exercises are forward bends with a barbell on the shoulders (“good morning”) and deadlift with straight legs.