Back Extension

Use a 45-degree back extension (hyperextension) bench. Adjust the pad so it sits just below your hip bones (across the upper thighs), allowing your hips to hinge freely. Secure your feet firmly under the foot pads. Choose bodyweight first; add a plate/dumbbell only after you can maintain strict control.

Start with your body in a straight line from head to heels, torso aligned with your legs (neutral spine). Cross your arms over your chest or hold onto a weight at your chest if loaded. Brace your core, keep your ribs down, and set your shoulders back and down. Your gaze should be slightly forward/down to keep your neck neutral.

Master the proper technique for the Hyperextension to optimize your results. Follow these steps:

1. Position yourself face down on the hyperextension bench, with your upper thighs resting on the pads and your feet securely anchored.
2. Cross your arms over your chest or place them behind your head.
3. Engage your core muscles and maintain a neutral spine position.
4. Initiate the movement by slowly bending forward at your waist, lowering your upper body toward the ground while keeping your back straight.
5. Continue bending until you feel a stretch in your lower back, then raise your upper body back to the starting position using your lower back muscles.
6. Squeeze your glutes at the top of the movement for an additional contraction.
7. Repeat the exercise for the recommended number of repetitions.

The Hyperextension primarily targets the following muscle groups:

• Erector spinae (Lower back muscles)
• Glutes (Buttocks)
• Hamstrings

‍

• Focus on a hip hinge: “push hips into the pad, reach your butt back.”
• Think glutes first on the way up; finish at neutral, not past it.
• Keep a soft bend in the knees if it helps you feel glutes/hamstrings more.
• If your low back takes over, shorten the range and slow down the tempo.
• Progress by adding load gradually, pausing at neutral, or increasing time under tension on the lowering phase.

‍

‍

• Strength/hinge control: 3–5 sets of 6–10 reps (slow, strict form)
• Hypertrophy (glutes/hamstrings/lower back): 3–4 sets of 10–15 reps
• Endurance/rehab-style: 2–3 sets of 15–20 reps (lighter, perfect control)
  Rest 60–90 seconds between sets.
• ‍