PlanWorkouts

Exercise 0489 · REF zhMwOwE

Hyperextension exercise animation

Hyperextension

Category
Back
Equipment
Body Weight
Target
Spine

Extending the hips and spine against gravity trains the erectors and glutes in a way most other back exercises don't isolate directly, since the lower back rarely gets trained through hip extension outside of deadlifts and good mornings. It's easy to turn into a lower-back-only movement if the glutes aren't actively squeezing at the top — the hips should be doing real work, not just the spine arching.

How to Do the Hyperextension

  1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
  2. Cross your arms over your chest or place your hands behind your head.
  3. Lower your upper body towards the ground while keeping your back straight.
  4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Hyperextension primarily targets the Spine, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have body weight? These target the same spine with different equipment.

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Hyperextension work?
The Hyperextension primarily targets the spine, with the glutes and hamstrings assisting.
What equipment do I need for the Hyperextension?
The Hyperextension is done with no equipment — just body weight.
What's a good alternative to the Hyperextension?
If you don't have access to the space or setup it needs, the Back Extension On Exercise Ball targets the same spine using stability ball instead.