Hyperextensions With No Hyperextension Bench

What it is

This exercise strengthens your lower back, glutes, and hamstrings without a dedicated hyperextension bench. You perform this compound movement by using a flat bench and a partner to stabilize your legs. This setup allows you to strengthen your posterior chain through a controlled hip hinge.

Technique tips

• Position your hips at the bench edge, upper body hanging.
• Ensure your partner firmly secures your lower legs.
• Maintain a flat back; never round your spine.
• Control your movement slowly and smoothly; no swinging.
• Stop at a straight body line; do not hyperextend.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.