Progression

Progression ladder for the Hyperextensions With No Hyperextension Bench

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Hyperextensions With No Hyperextension Bench

These are the substitutes for the Hyperextensions With No Hyperextension Bench, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps

  1. weighted hyperextension (on stability ball)Play demonstration

    weighted hyperextension (on stability ball)

    • Intermediate
    • Stability-ball
    • Spine
  2. Weighted Ball Hyperextension

    Weighted Ball Hyperextension

    • Intermediate
    • Stability-ball
    • Lower-back
  3. exercise ball back extension with arms extendedPlay demonstration

    exercise ball back extension with arms extended

    • Beginner
    • Stability-ball
    • Spine
  4. exercise ball back extension with hands behind headPlay demonstration

    exercise ball back extension with hands behind head

    • Beginner
    • Stability-ball
    • Spine
  5. exercise ball alternating arm upsPlay demonstration

    exercise ball alternating arm ups

    • Beginner
    • Stability-ball
    • Lats
  6. back extension on exercise ballPlay demonstration

    back extension on exercise ball

    • Beginner
    • Stability-ball
    • Spine

Where you are now

Hyperextensions With No Hyperextension Bench

Hyperextensions With No Hyperextension Bench

  • Intermediate
  • Body-weight
  • Erector-spinae

Harder steps

  1. reverse hyper on flat benchPlay demonstration

    reverse hyper on flat bench

    • Intermediate
    • Body-weight
    • Glutes
  2. Seated Good Mornings

    Seated Good Mornings

    • Advanced
    • Barbell
    • Erector-spinae
  3. Stiff Leg Barbell Good Morning

    Stiff Leg Barbell Good Morning

    • Advanced
    • Barbell
    • Erector-spinae
  4. Deadlift with Bands

    Deadlift with Bands

    • Advanced
    • Barbell
    • Erector-spinae
  5. Deadlift with Chains

    Deadlift with Chains

    • Advanced
    • Barbell
    • Erector-spinae
  6. Deficit Deadlift

    Deficit Deadlift

    • Advanced
    • Barbell
    • Erector-spinae

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