Hyperextensions (Back Extensions) Exercise Guide

Hyperextensions are an important exercise that works the joint beyond its normal range of motion and is particularly effective in improving strength, mobility, and control of the muscles running the posterior chain (back of the body). Hyperextensions primarily work the lower back muscles (erector spinae) and to a lesser degree the gluteus Maximus and hamstrings. 

The Best Reverse Hyperextensions-How To Bulletproof Your Spine

How To Do a Hyperextension Correctly

Setting Up

Lie facing down on the hyperextension bench and position your feet securely tucked under the footpads. Adjust the upper pad so that it’s just below your hip bone to allow you to bend forward in full range. Start with your body in a straight line and your arms crossed in front of you. This is the starting position.


Begin by slowly bending your torso forward until it’s about perpendicular to the floor or as far as you can go. Make sure to keep your back flat – arching or rounding your back may cause strain on your spine.

Pause for 1-2 seconds in this position before slowly raising your torso back up to the initial position. Inhale as you do so. Repeat for the desired number of reps.


  • Keep the tension on your back throughout the entire movement. This will ensure that you are targeting the correct muscles and will allow you to get the most out of this exercise.
  • Perform hyperextensions with slow and controlled movements.
  • Make sure you take a break between sets for your muscles to recover properly, as over-exertion can lead to muscle soreness
  • Maintain good posture and correct form when performing hyperextension. Avoid arching or rounding your back as this may cause unwanted strains or injuries.


  • Strengthens lower back muscles, which may help relieve low back pain
  • Tones lower back and core
  • Improves posture, giving you a better physical performance and a healthier appearance
  • Improves stability and flexibility of the spine

Illustrated Guide

How to do hyperextensions

Muscles Worked by Hyperextensions

Primary Muscles

  • Erector Spinae

Secondary Muscles

  • Glutes
  • Hamstrings
  • Abs

Hyperextensions Variations

There are many ways to tweak your hyperextensions, whether you are looking to increase the difficulty of the exercise or you are simply looking for a more fun way to do it.

Weighted Back Extensions

Adding resistance to hyperextension exercises is a great way to make them harder and more effective. You can do so by holding added weight such as a dumbbell or plate against your chest. The higher you hold it, the more resistance is added to your exercise.

Remember to start light and gradually increase your load as you get used to the exercise and become stronger.

Stability Ball Back Extensions

If you do not have access to a hyperextension or roman bench, a stability ball will do the job just as well. Make sure the ball is firm and stable enough so that it doesn’t slip while you’re working out.

This variation can be done using your body weight or with an added weight such as a dumbbell. It also activates your core as you need to keep it tight throughout the movement to maintain stability.

Prisoner Hyperextension

This variation works exactly the same as the back extension except that your hands are positioned behind your head. This increases the difficulty of the exercise and activates the upper back and shoulders more, making it an ideal choice for muscle-building purposes.

Twisting Hyperextension

Twisting hyperextension requires a bit more flexibility than regular hyperextension, but the benefits are definitely worth it. This is done by simultaneously rotating your chest and shoulders to the side as you raise your torso back up.

It works the obliques as well as your spinal erectors and helps to improve the overall shoulder range of motion.

Hyperextensions Alternatives

Lying Superman Raises

Lying Superman raises are a great hyperextension alternative for people who are short on time or don’t have access to proper gym facilities. They require little to no equipment but work just as great in targeting the lower back, hamstrings, and glutes.

To do this exercise, lie face down on the floor or on an exercise mat, with your legs and arms outstretched. From this position, lift your arms and legs off the floor at the same time, taking the shape of a banana.

Start off with 2-3 sets of 8 repetitions each and gradually increase the number over time for better results.

Good Mornings

This exercise imitates the movement of a polite bow or greeting, which is where the name came from. It trains proper hip hinging, which improves mobility and strength in the hips. This exercise also works the glutes, hamstrings and erector spinae, making it a perfect alternative to hyperextension.

To perform a good morning, start with a standing position. Place your feet at a hip-width distance apart and your hands behind your ears. Slowly lower your torso as you push your hips back until it is almost parallel to the floor. Make sure to keep your core engaged and back flat as you do this movement.

Pause in this position for 1-2 seconds, and slowly raise your torso back to the initial position. Repeat this for the desired number of reps and sets.

As you perfect the form and get stronger, you can start incorporating weights to the exercise such as dumbbells or a barbell.

Romanian Deadlifts

Romanian deadlifts are one of the most popular deadlift variations as they are great in developing the posterior chain muscles. Performing Romanian deadlifts also strengthens the core and lower back, reducing the risk of low back injuries.

Using either a barbell or a pair of dumbbells, make sure that you choose a load according to your lifting strength. Place the load out in front of you close to your feet. Bend your knees and hips slightly and grab the weight with an overhand grip. Keep the chest up and your core tight as you lift up the load. Make use of your heels to make sure you are standing straight.

Slowly lower your torso for as low as you feel comfortable but avoid the load from touching the ground. Engage your hamstrings and hold this position for a few seconds before returning to the starting position.

This exercise will also work your hamstrings, lumbar spine, gluteus and adductors.

Back Exercises Guide

Kevin Harris