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Last updated February 2, 2026
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Back Hyperextension
Cross arms over chest. Lower your torso until you feel a hamstring stretch, then raise back up until your body is straight. Don't over-arch.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower back
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
bench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a hyperextension bench and adjust it to your height if necessary.
- Position yourself on the bench with your hips resting on the padded support and your feet secured under the footpads.
- Step 2Position Your Body
- Ensure your body is in a straight line from your head to your toes.
- Engage your core and keep your back straight, avoiding any rounding.
- Step 3Lower Your Upper Body
- Slowly lower your upper body towards the ground by bending at the hips.
- Keep your back straight and avoid rounding your spine during this movement.
- Step 4Lift Your Upper Body
- Engage your lower back muscles and raise your upper body back to the starting position.
- Focus on using your back muscles to lift, not your arms or legs.
- Step 5Repeat
- Perform the exercise for the desired number of repetitions, maintaining proper form throughout each rep.
- Ensure that your movements are controlled and deliberate.
- Step 6Finish the Exercise
- After completing your reps, carefully step off the bench.
- Take a moment to stretch your back and relax your muscles.