Flat Bench Hyperextension
Also known as: back extension on flat bench, bench hyperextension, flat back extension, hyperextension on flat bench, prone back extension on bench, Flat Bench Back Extension
In SetGrip: Back Extension (Flat Bench)
- Primary muscleSpine
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Glutes, Hamstrings
- Body part
- Back
- Position
- Prone
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Hanging your torso off the end of a flat bench makes resistance peak when your body reaches horizontal, exactly where the angled hyperextension bench is easing off. You need a partner or a heavy anchor for your ankles, which is the main practical reason this version stays situational.
How to do the Flat Bench Hyperextension
- Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Slowly lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Tip: Keep the neck neutral and look at the floor a few feet ahead of you, not up at the ceiling.
Muscles worked
Primary
Spine · Back
The spinal erectors work both to hold the back in a rigid position and to bring the torso up, and you should feel a burn along both sides of the lower back.
Secondary
- Glutes — The glutes drive the hip extension that lifts the torso, and rounding the upper back slightly with a pelvic tuck shifts more of the work onto them.
- Hamstrings — The hamstrings assist hip extension and get more of a stretch the straighter your legs are on the pad.
Common mistakes
- Hyperextending at the top — the goal is a straight line from head to heels, not an arch; stop when the torso is level with the legs.
- Pad set too high — if the pad sits above the hip crease it blocks the hips from folding and forces the lower back to do all the bending; set it just below the hip bones.
- Using momentum — swinging the torso up fast turns it into a bounce; take two or three seconds on the way down and lift smoothly.
- Adding weight too early — bodyweight sets of 15 with a full pause at the top should feel easy before you hold a plate.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Back extensions are a good accessory after deadlifts or squats, or a stand-alone lower back builder on an upper body day. They pair well with a hamstring curl or a reverse hyperextension on adjacent equipment.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Flat Bench Hyperextension work?
The Flat Bench Hyperextension primarily works the spine. It also involves the glutes and hamstrings, which assist the movement and stabilise the joints.
Is the Flat Bench Hyperextension good for beginners?
Yes. The Flat Bench Hyperextension is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Flat Bench Hyperextension?
If you cannot do the Flat Bench Hyperextension, try the Back Extension, the Prone Back Extension or the Machine Back Extension. Each of them trains the spine through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Flat Bench Hyperextension, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Flat Bench Hyperextension in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.