Exercise library
Hyperextension
The hyperextension trains the lower back, glutes and hamstrings through controlled spinal and hip extension on a back-extension bench.
MachineBackBeginner
- Equipment
- Machine
- Focus
- Back
- Level
- Beginner
- Suggested sets
- 3 sets of 10–15 reps.
- Muscles worked
- Lower backGlutesHamstrings
How to do it
- 1Set the pad so it sits just below your hips and lock your feet in place.
- 2Cross your arms over your chest and keep your spine long.
- 3Lower your torso by hinging at the hips until you feel a stretch in the posterior chain.
- 4Lift yourself back up by squeezing the glutes and extending through the hips.
- 5Stop when your body reaches a straight line, then repeat.
Tips & tricks
- Move from the hips first and let the lower back assist rather than doing all the work.
- Keep the chin tucked slightly so the neck stays neutral.
- Add load only after you can control the full range smoothly.
Common mistakes
- Overextending at the top and cranking the lower back past neutral.
- Dropping too fast into the bottom position.
- Relaxing the core and turning the rep into a loose swing.
