Back Extension (Hyperextension)

Back Extension (Hyperextension) · Beginner · Erector Spinae, Gluteus Maximus, Hamstrings

An exercise on a dedicated bench where you bend and extend your torso to train the spinal erectors, glutes, and hamstrings.

Beginner · Recommended Sets: 3 sets x 12-15 reps · Erector Spinae, Gluteus Maximus, Hamstrings

Back Extension (Hyperextension) — Points to Check Today

  • Don't hyperextend — Go only to a straight line; arching further strains the lower back. (Overextending the torso upward and cranking the lower back)
  • Slow and controlled — Bouncing with momentum risks a lower-back injury. (Bobbing quickly and repping with momentum)
  • Use your glutes and erectors — Lift with the feeling of using the glutes and erectors together. (Raising with only the neck and upper back)

Back Extension (Hyperextension) — How to Do It / If You're New

  1. Rest your hips against the pad, anchor your feet, and let your torso hang naturally.
  2. Fold your arms across your chest or place your hands behind your head.
  3. Engage your glutes and erectors to raise your torso until your body forms a straight line.
  4. Slowly lower your torso back down and repeat.

Recommended Exercises / Stretches