Hyperextensions (Back Extensions)
How to do the Hyperextensions (Back Extensions) with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Glutes, Hamstrings
Other
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.
Log it, see it on your body.
Every Hyperextensions (Back Extensions) set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lower back exercises
Hyperextensions (Back Extensions): common questions
What muscles does the Hyperextensions (Back Extensions) work?
The Hyperextensions (Back Extensions) primarily works the Lower Back. It also recruits the Glutes and Hamstrings as supporting muscles.
Is the Hyperextensions (Back Extensions) suitable for beginners?
Yes. The Hyperextensions (Back Extensions) is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Hyperextensions (Back Extensions) a compound or isolation exercise?
The Hyperextensions (Back Extensions) is an isolation exercise, it targets the lower back through a single joint, which makes it useful for focused, targeted work.
How do I do the Hyperextensions (Back Extensions) with correct form?
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Follow the full step-by-step above for the complete movement.
Log your Hyperextensions (Back Extensions) sets, free.
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