Back Extension (Hyperextension)
The back extension strengthens the erector spinae, glutes and hamstrings on a dedicated bench.
Back Extension (Hyperextension)
The back extension strengthens the erector spinae, glutes and hamstrings on a dedicated bench.
Muscles Involved
- Erector spinae: primary target, back extensors
- Glutes: assist hip extension
- Hamstrings: assist extension
Step-by-Step Instructions
Step 1 — Setup
Hips resting on the pad of the hyperextension bench, feet locked in.
Step 2 — Descent
Lower the torso toward the floor keeping the back straight.
Step 3 — Ascent
Rise until the body is aligned. No excessive hyperextension.
Sets and Reps
3 sets of 15-20 reps. Rest 45 seconds.
Common Mistakes
- Excessive hyperextension: do not rise beyond alignment
- Ballistic movement: control the ascent and descent
- Hands behind neck pulling: cross arms on chest
Safety Tips
Do not rise beyond horizontal to protect the lower back. Add weight (plate against chest) only after mastering bodyweight.
Variations
- Hyperextension with rotation: touch elbow to opposite knee
- Weighted hyperextension: plate on chest
- Reverse hyperextension: on dedicated machine
Who Is This Exercise For?
All levels. Foundational exercise for back health and lower back strengthening.
Diagrams and illustrations
Illustration: Back Extension (Hyperextension)
The back extension strengthens the erector spinae, glutes and hamstrings on a dedicated bench.