Back to library
Exercise Library
Hyperextension
A back extension performed on a hyperextension bench that trains the spinal erectors, glutes, and hamstrings through hip extension.
BackBodyweightHip hinge
Primary
Erector spinae
Secondary
Gluteus maximusHamstrings
Equipment
Bodyweight
Pattern
Hip hinge
Setup
- 01Set the pad just below the hip crease.
- 02Hook the ankles under the foot rollers.
- 03Cross the arms over the chest.
- 04Start with the torso in line with the legs.
Execution
- 01Hinge at the hips and lower the torso down.
- 02Descend until you feel a hamstring stretch.
- 03Drive the hips into the pad to raise the torso.
- 04Stop when the body forms a straight line.
Checkpoints
- -The movement comes from the hips, not spinal whipping.
- -The body finishes straight, not hyperextended past neutral.
- -The descent is slow and controlled.
- -Glutes squeeze at the top of each rep.
Common mistakes
- -Hyperextending the lower back at the top.
- -Bouncing out of the bottom position.
- -Setting the pad too high, blocking the hip hinge.
- -Pulling with the neck instead of extending the hips.
Programming notes
- -Use 3 sets of 10 to 15 controlled reps.
- -Hold a plate at the chest to progress.
- -Pause at the top to build glute and erector endurance.
Related exercises
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play