Hyperextensions (Back Extensions)
Hyperextensions, or back extensions, are a bodyweight exercise targeting the lower back. Performed on a hyperextension bench, this movement isolates and strengthens the erector spinae muscles, improving spinal stability and posterior chain endurance.
How to do it
- Position yourself face down on a hyperextension bench with your hips at the edge of the pad and feet secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your torso toward the floor in a controlled manner, bending at the waist.
- Raise your torso back up by contracting your lower back and glutes until your body forms a straight line.
- Pause at the top and repeat for the desired number of repetitions.
Form cues
- Set the pad just below your hip bones so you can bend freely.
- Keep a neutral spine and avoid over-arching at the top.
- Move slowly and control your descent.
- Engage your glutes and lower back to lift your torso.
Breathing: Inhale as you lower your torso toward the floor, and exhale as you raise your torso back up.
Common mistakes
- Hyper-extending at the top can strain the lower back instead of safely working the muscles.
- Using momentum makes the exercise less effective by relying on swinging rather than muscle control.
- Incorrect pad placement makes it difficult to hinge properly at the hips.
Muscles worked
Primary: lower back. Secondary: glutes, upper legs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp or shooting pain in your lower back, ease off and stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working your lower back and glutes. If you feel sharp pain in your spine, stop immediately.
How high should I lift my torso?
Lift until your body forms a straight line. Avoid arching your back backward past that point.
Can I do this without a machine?
Yes, floor-based alternatives like prone back extensions work similar muscles using just your body weight.