Back Extensions / Hyperextensions
- 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.
- Lock your ankles under the footpads.
- Start with your body in a straight line head to toe.
- Place your arms across your chest, behind or at the side of your head.
- Slowly bend forward by relacing your, back and abdominal muscles.
- 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.
- 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.
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Related exercises to discover
Dumbbell Incline Bench Rows
Back Extensions / Hyperextensions
Renegade / Alternating Plank / Commando Rows
Back extensions / hyperextensions is a gym exercise that targets lower back and also works glutes & hip flexors and hamstrings. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Dumbbell incline bench rows, back extensions / hyperextensions and renegade / alternating plank / commando rows. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
