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Back Extensions / Hyperextensions

Back Extensions / Hyperextensions exercise illustraion diagram
Equipment required
Primary muscle group(s)
Back Extensions / Hyperextensions exercise muscle groups Back Extensions / Hyperextensions exercise primary muscle groups Back Extensions / Hyperextensions exercise secondary muscle groups Back Extensions / Hyperextensions exercise secondary muscle groups
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.
As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.
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Related exercises to discover

Back extensions / hyperextensions is a gym work out exercise that targets lower back and also involves glutes & hip flexors and hamstrings. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. One arm barbell rows, inverted rows / reverse pull-ups and single / one arm dumbbell bench rows are related exercise that target the same muscle groups as back extensions / hyperextensions. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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