Hyperextensions (Back Extensions)

How to do the Hyperextensions (Back Extensions)

1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
3. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
4. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
5. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	glutes, hamstrings
Equipment	other equipment
Difficulty	beginner
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 4 options.

Hyperextensions With No Hyperextension Bench Bodyweight Weighted Ball Hyperextension Exercise Ball Barbell Deadlift Barbell Stiff Leg Barbell Good Morning Barbell

Harder than the Hyperextensions (Back Extensions)

Reverse Band Deadlift expert · Barbell Deadlift with Chains expert · Barbell Deadlift with Bands expert · Barbell

Superset the Hyperextensions (Back Extensions) with

Opposing abs work — alternate sets without extra rest.

Knee/Hip Raise On Parallel Bars abs Suspended Reverse Crunch abs Otis-Up abs Suspended Fallout abs

Common questions

What muscles does the Hyperextensions (Back Extensions) work?

The Hyperextensions (Back Extensions) primarily works the lower back, with the glutes and hamstrings as secondary movers. Barbell Deadlift, Hyperextensions With No Hyperextension Bench, and Weighted Ball Hyperextension train the same muscle, across 5 equipment types.

What equipment do you need for the Hyperextensions (Back Extensions)?

The Right Equipment. Without the right equipment, Hyperextensions With No Hyperextension Bench, Weighted Ball Hyperextension, and Barbell Deadlift train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Hyperextensions (Back Extensions) suitable for beginners?

Yes, the Hyperextensions (Back Extensions) is rated beginner. Reverse Band Deadlift, Deadlift with Chains, and Deadlift with Bands are the progressions from here.

Where should the Hyperextensions (Back Extensions) go in a workout?

Late — the Hyperextensions (Back Extensions) is isolation work, so it follows your compounds. Supersetting it with Knee/Hip Raise On Parallel Bars and Suspended Reverse Crunch cuts session time without extra rest.

Similar exercises

Barbell Deadlift Barbell Hyperextensions With No Hyperextension Bench Bodyweight Weighted Ball Hyperextension Exercise Ball Atlas Stone Trainer Other Equipment Atlas Stones Other Equipment Axle Deadlift Other Equipment