Hyperextension

Description

The hyperextension (also called the back extension) is a posterior-chain exercise performed on a 45-degree or horizontal hyperextension bench. With the hips supported by the pad, you hinge down and back up using the glutes, hamstrings, and lower back muscles. It is one of the best exercises for building lower-back strength and is widely used as both a warm-up and an accessory lift.

Muscle Group

Back, Glutes, Hamstrings

Equipment Required

Bodyweight

Hyperextension Instructions

Set up on a 45-degree hyperextension bench. Adjust the pad so it sits just below your hip bones, with your feet locked under the foot pads.
Cross your arms over your chest or place your hands behind your head. Brace your core.
Start with your torso angled up so your body forms a roughly straight line from heels to head.
Hinge forward at the hips by lowering your torso toward the floor. Keep your back flat — do not round.
Lower until your torso is roughly perpendicular to the floor or until you feel a strong stretch in your hamstrings.
Reverse the movement by squeezing your glutes and hamstrings to bring your torso back up.
Stop at the position where your body forms a straight line. Do not hyperextend (overarch) the lower back at the top.
Repeat for the desired number of reps. Add load by holding a weight plate against your chest as you get stronger.