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Hyperextension

Hyperextensions (also called back extensions) strengthen your spinal erectors, glutes, and hamstrings. Despite the name, the goal isn't to hyperextend your spine — it's to extend your hips while keeping your back in a safe, neutral position. This makes it excellent for building a resilient lower back and preventing the back pain that plagues desk workers and lifters alike.

How to Do Hyperextension: Step by Step

  1. Set the pad at hip height so you can hinge freely
  2. Cross arms over your chest or hold a weight plate
  3. Hinge forward at the hips, lowering your torso toward the floor
  4. Stop when you feel a stretch in your hamstrings (about 90 degrees)
  5. Extend back up by squeezing your glutes — stop when your body is in a straight line

Common Mistakes to Avoid

  • Going past neutral (hyperextending) — stop when your body is straight, not arched
  • Rounding your upper back — maintain a flat back throughout
  • Using momentum to swing up — slow and controlled, squeeze glutes at the top

Muscles Worked

backgluteshamstrings
Equipment back extension bench
Tracking Count reps

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