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Hyperextensions (Back Extensions)

The Hyperextensions (Back Extensions) primarily targets your Lower Back, with support from Glutes, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Isolation · Pull

Primary muscles: Lower Back Secondary muscles: Glutes, Hamstrings

How to perform Hyperextensions (Back Extensions)

  1. Step 1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
  2. Step 2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
  3. Step 3. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
  4. Step 4. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
  5. Step 5. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

How do I target the lower back specifically during hyperextensions?

Maintain a neutral spine and hinge at the hips while keeping the pad just below the pelvic bone. Focus on using the erector spinae to lift the torso until it is in line with the legs.

What are the primary muscles worked during this exercise?

The primary targets are the erector spinae muscles running along the spine. While the glutes and hamstrings assist in the hinge, the focus remains on spinal extension and stability.

What is a common mistake to avoid during the movement?

Avoid hyperextending the spine at the top of the rep by arching backward excessively. Stop when your body forms a straight line to prevent unnecessary compressive stress on the lumbar discs.

How can a beginner safely progress this exercise?

Start with a limited range of motion using only bodyweight and hands crossed over the chest. Once stability is established, increase the range or hold a light weight plate against the chest.

What is the recommended programming for back extensions?

Perform 2 to 3 sets of 10 to 15 repetitions at the end of a workout. Use a slow, controlled tempo to prioritize time under tension rather than explosive movement.

Sample sets & reps for Hyperextensions (Back Extensions)

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Barbell Deadlift — barbell
  • Cat Stretch — stretch
  • Child's Pose — stretch
  • Crossover Reverse Lunge — stretch
  • Dancer's Stretch — stretch

See all Lower Back exercises →

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