Bodyweight Back Extension: how to do it and form tips

A back extension using only bodyweight on a hyperextension bench or the floor. Great for beginners or as a warm-up to build lower back endurance.

Form tips

1. Squeeze your glutes at the top to protect your lower back.
2. Keep movement slow and controlled — no swinging.
3. Stop when your body forms a straight line; do not hyperextend.

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