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Hyperextensions (Back Extensions)

Exercise Data

Type: Strength
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Other
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


9.2

Out of 10

Excellent

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Hyperextensions (Back Extensions) Images

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Hyperextensions (Back Extensions) Guide

Main Muscle: Lower Back

  1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
  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. 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. 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. 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. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.



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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Hyperextensions (Back Extensions)

Exercise Rating
9/10

May 26, 2013 7:20 PM: I don't do this enough!!! Lower Back Lifts are very Important! With some Good Back stretching



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Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

May 13, 2013 4:42 PM: Love this exercise!



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
9/10

May 13, 2013 10:05 AM: This is a great move to do for lower back strength but not if you have problems with your knees or hamstrings. You're anchoring your entire body by stiffening you legs. The stretch feels great so long as you preform the hip-hinge properly with you back straight. I noticed I had to lay off this move...+See More



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Dec 7, 2012 12:43 AM: i like this exercise.but i have a little Boil in my disc (L5



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Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Oct 18, 2012 1:24 PM: i like it



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Review: Hyperextensions (Back Extensions)

Exercise Rating
8/10

Oct 16, 2012 9:41 AM: I'd been seeing people use the bench at the gym for a few weeks, and I thought that it looked easy, but it is WAY harder than it looks. Probably because of the angle you're at. I hope I can move tomorrow!



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Review: Hyperextensions (Back Extensions)

Exercise Rating
9/10

Sep 6, 2012 9:03 AM: Great exercise, although sometimes the going up and down can make you feel dizzy.



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
N/A

Dec 14, 2011 7:10 AM: There are 2 different types of hyperextension benches at my gym, one like that in the pic, and one with your legs up higher, and straight out behind you. I've been using the one with my legs straight out behind you... what is the difference between them? Should I go back to the one like that in the...+See More



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Nov 14, 2011 4:27 AM: Add in some reverse oblique twist to the second half of your sets to maximize the effect of the hyperextensions.



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Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Aug 9, 2011 3:01 PM: very good ... fell it right in the lower back and also gives a good stretch as well.. give it a try :)



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