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All exercises

Hyperextension

Beginner

Hyperextension is a compound bodyweight exercise for the lower back, also working the glutes and hamstrings.

What it works

Primary muscle

Lower back

Also works

GlutesHamstrings

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

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

What to do instead

  • Hyperextension (on bench)Bodyweight
  • Lower back curlBodyweight
  • Lever back extensionMachine
  • Weighted hyperextension (on stability ball)Weight plate
  • Back extension on exercise ballOther
  • Exercise ball back extension with arms extendedOther

Harder variations

  • Weighted hyperextension (on stability ball)Weight plate
  • Back extension on exercise ballOther
  • Exercise ball back extension with arms extendedOther
  • Exercise ball back extension with hands behind headOther
Logged today · 1 min restHyperextension

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