Back Exercise · Body Weight
Hyperextension
This Hyperextension reference describes the demonstrated support position and movement. Match the steps to the demonstration before adding range or resistance.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Movement focus
- Trunk movement
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Hyperextension
- Set the hyperextension bench so your upper thighs rest on the pad and lock your feet in place.
- Cross your arms over your chest, or rest your hands behind your head.
- Keeping your back flat, lower your upper body down toward the floor.
- Pause briefly at the bottom, then raise your torso back up until it's level with your legs.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the spine.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.
Common Mistakes to Avoid
- Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
- Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
- Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.
How to Breathe During This Exercise
Maintain steady breathing patterns without holding your breath.
Add the Hyperextension to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Movement focus
Check the support position and trunk movement shown in this demonstration. Similar-looking back exercises can move the trunk, hips or legs; follow this guide rather than assuming they use the same action.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
Related trunk movements
Back Extension On Exercise Ball
Band Straight Leg Deadlift
Exercise Ball Back Extension With Arms Extended
Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Knees Off Ground
Exercise Ball Back Extension With Rotation
FAQ
- What should I check before the Hyperextension?
- Check which parts of the body are supported and which parts move in this demonstration. Back and trunk movements use different positions; follow the specific steps rather than copying another exercise.
- What equipment do I need for the Hyperextension?
- You do the Hyperextension with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Hyperextension?
- One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Hyperextension?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.