# Bench Back Extension

URL: https://heatsy.app/ex/bench-back-extension

Also known as: Flat Bench Back Extension, Back Extension on Bench, On Bench Back Extension

Variation of: [Back Extension](https://heatsy.app/ex/back-extension)

Body region: Back, Glutes, Legs

## Equipment

- Flat Bench

## Technique

1. Position yourself prone across a flat bench so the hip crease sits on its edge and your upper body drops toward the floor.
2. Have a partner hold your ankles, or hook your feet under a fixed support.
3. Lower your torso toward the floor with a neutral spine.
4. Raise it until your body is level with the bench, then lower again.

### Cues

- Stop at horizontal; there is no need to go higher.
- Keep the chin tucked and the neck in line with the back.

### Common mistakes

- Doing it without the feet securely anchored.
- Jerking the torso up past horizontal.

## Variations

- [Weighted Hyperextension](https://heatsy.app/ex/weighted-hyperextension)

## Alternatives

- [Stability Ball Back Extension](https://heatsy.app/ex/stability-ball-back-extension)
- [Good Morning](https://heatsy.app/ex/barbell-good-morning)
- [Superman](https://heatsy.app/ex/superman)