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Hyperextensions (Back Extensions)

A beginner strength exercise for the lower back, done with a other equipment.

Hyperextensions (Back Extensions): starting positionHyperextensions (Back Extensions): finishing position
Main muscles
Lower back
Also works
Glutes and Hamstrings
Equipment
Other equipment
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Hyperextensions (Back Extensions)

  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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hyperextensions (Back Extensions)

Questions

What muscles does the Hyperextensions (Back Extensions) work?

Mainly the lower back, with the glutes and hamstrings helping.

Is the Hyperextensions (Back Extensions) good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hyperextensions (Back Extensions)?

Good alternatives that train the lower back: Stiff Leg Barbell Good Morning, Barbell Deadlift, Hyperextensions With No Hyperextension Bench or Weighted Ball Hyperextension.

How many sets and reps of the Hyperextensions (Back Extensions) should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).