Hyperextensions (Back Extensions)
A bodyweight exercise done on a hyperextension bench, bending forward at the waist and raising back up to strengthen the lower back. It suits beginners building basic lower back and hip strength.
- Primary musclesBack
- Secondary musclesGlutes, Hamstrings
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the hyperextensions (back extensions)
- Lie face down on a hyperextension bench with your ankles secured under the footpads.
- Position your thighs across the pad, leaving room to bend forward at the waist.
- Cross your arms in front of you or behind your head to start.
- Bend forward slowly at the waist as you inhale, keeping your back flat until you feel a stretch.
- Raise your torso back up to the starting position as you exhale, without arching past a straight line.
Original library instructions (6 steps)
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- 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.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rounding the back as you bend forward; keep it flat throughout the movement.
- Swinging the torso up quickly instead of raising it with a slow, controlled motion.
- Arching the back too far past straight at the top, which adds unnecessary strain.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 60 seconds rest |
| Muscle | 3 sets of 15 reps, 45 seconds rest |
| Endurance | 2 to 3 sets of 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Cross your arms over your chest at first and add a weight plate only once the basic movement feels easy.
- Only bend as far forward as your body allows without rounding your back.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are hyperextensions good for beginners?
Yes. Body weight alone is usually enough resistance at first, and the bench supports the body throughout the movement.
What muscles do hyperextensions work?
They mainly work the back, with the glutes and hamstrings helping to raise the torso back up each rep.
