Back
The main muscle group listed for this exercise.
Exercise guide
Hyperextensions (Back Extensions)
Hyperextensions (Back Extensions) is a beginner-friendly back exercise. It also involves the glutes and legs.
Other
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Hyperextensions (Back Extensions) also involves glutes, legs.
Strength
Movement pattern: extension. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Hyperextensions (Back Extensions)
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- 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.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
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Leg Extensions is a beginner-friendly leg exercise performed with a resistance machine.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Hyperextensions (Back Extensions).
What muscles does Hyperextensions (Back Extensions) work?
Hyperextensions (Back Extensions) primarily trains the back and also involves the glutes and legs.
Is Hyperextensions (Back Extensions) beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Hyperextensions (Back Extensions)?
The exercise record does not list dedicated equipment for this variation.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.