Hyperextension

Lie face down on a hyperextension bench. Securely lock your shins under the stand. Adjust the height of the bench so that your upper thighs rest against the stand and you can lean forward by bending at the waist without discomfort. 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 without using a hyper bench, but in this case you will need to use the help of a partner. Alternative exercises are forward bends with a barbell on the shoulders (“good morning”) and deadlift with straight legs.