The hyperextension, also known as the back extension, is a bodyweight exercise that targets the lower back muscles. It is performed by locking your legs into a hyperextension bench and raising your upper body until your legs and torso form a straight line.
Hyperextensions are ideal for anyone looking to strengthen their lower back.
If you're aiming to build maximum strength and muscle mass, the barbell deadlift is more effective. However, individuals with back problems or weaker lower back muscles should stick with hyperextensions for safety and control.
Find more back exercises in weight training and bodybuilding programs.
Execution
- Lie face down on a hyperextension bench and place your heels under the foot pads.
- Make sure the thigh pad is not directly under your hips.
- You should be able to raise and lower your upper body freely.
- Adjust your position so that the front edge of the thigh pad sits just behind the hips.
- Place your hands behind your head or cross them over your chest.
- Start with your head down and upper body extended downward.
- You may slightly arch your back, but never round it.
- Slowly raise your torso until your upper body and legs are in a straight line.
- Exhale slowly and stay focused.
- Keep your back flat and core engaged.
- Avoid excessive arching, as it can be just as harmful as rounding your back.
- Stop at the top, then lower your upper body again slowly, inhaling during the descent.
- Keep your back straight throughout the movement.
- Stop just before reaching the vertical (starting) position.
- Don’t let your upper body hang or rest at the bottom — your back muscles should remain under tension at all times.
If you go past the vertical position, your lower back muscles will relax, which reduces the effectiveness of the exercise.
Advice
Why you shouldn’t lower yourself too far:
- It increases the risk of rounding your back.
- It creates momentum, reducing muscle control.
- It may pinch a nerve or strain your lower back when swinging back up.
To increase difficulty, hold a weight plate against your chest with your arms crossed.
Related Exercises
- Barbell Deadlift
- Barbell Row
- Seated Cable Row (Pulley Row)
- Wide-Grip Lat Pulldown
- Wide-Grip Pull-Up
- Behind-the-Neck Pull-Up
- Straight-Arm Pulldown
