Hyperextensions Using a Partner

Differentiation: Mechanics

This variation of a hyperextension is unique. Here is how: you work with a partner who holds your legs down. Your partner can fine-tune the amount of resistance you experience throughout the exercise. You also lie in a facedown position with your legs on a bench | and your hips on the edge. This position isolates your hamstrings and forces them to work harder | than if you were performing a standing hyperextension exercise | because it is possible to move other parts of your body when standing.

Starting Position

To get into starting position, do this...

1) You will need a partner to perform this exercise.

2) Locate a movable flat bench.

3) Lie face-down lengthwise on the flat bench - with your head, shoulders and upper chest extended over one end.

4) Have a partner hold your legs steady.

5) Your partner's hands should grasp your ankles.

6) Cross your arms behind your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you lower your upper body toward the floor.

3) Keep your head and neck straight when lowering your upper body.

4) Exhale as you slowly raise your upper body as high as you can and

5) ...until you feel your hamstring stretch.

6) Hold this position for a count of one second.

7) This is the ending position.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

It's important to keep your back and neck straight during this movement and avoid arching your back.

Be sure to maintain a tight core, which will allow you to lean farther forward and therefore target a larger portion of your hamstrings.

Gear Advice

For your hands, we encourage you to use weightlifting chalk on your hands.

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Tip

Although less effective, you can also perform this exercise by lying on the ground and arching your back upwards.

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