Hyperextensions
Also called back extension, 45-degree back extension, roman chair back extension
Quick answer
Hyperextensions, also called back extensions, are done face down on a 45-degree bench with your feet anchored, bending forward at the hips and then raising your torso back into a straight line. They work the lower back, glutes and hamstrings.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do Hyperextensions
- 1
Adjust the bench so the top of the pad sits just below your hip crease, then lock your heels under the foot pads.
- 2
Start with your body in a straight line from head to heels and cross your arms over your chest.
- 3
Bend forward at the hips, keeping your back flat, and lower your torso as far as your hamstrings comfortably allow.
- 4
Squeeze your glutes and raise your torso back up until your body is in a straight line again.
- 5
Stop at that straight line rather than arching further back, then begin the next rep.
Form cues
- Set the pad just below your hip crease so your hips can hinge freely.
- Hinge from the hips; keep your back long rather than curling down.
- Rise only to a straight line from head to heels, no further.
- Squeeze your glutes to finish each rep.
- Keep your chin tucked and your neck in line with your spine.
Breathing: Breathe in as you lower your torso toward the floor; breathe out as you raise it back to a straight line.
Common Hyperextensions mistakes
Arching far past a straight line at the top
Stop when your body forms a straight line and finish by squeezing your glutes, not by bending backward.
Pad set too high across the stomach
Lower the pad until it sits below your hip crease so you can bend at the hips.
Swinging up quickly from the bottom
Rise and lower at a steady pace, pausing briefly at the top.
Cranking the head up to look forward
Look at the floor a little ahead of the bench so your neck stays neutral.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnersbodyweight | 1–3 | 8–12 | 60–90 s |
| Muscle growthadd a plate once 15 reps are easy | 3–4 | 8–15 | 60–90 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Hyperextensions variations and alternatives
Variations
- Superman
A floor version with no equipment and a much smaller range of motion.
- Weighted back extension
Hug a plate or hold a dumbbell to your chest to add load.
- Glute-focused back extension
Turning your feet slightly out and rounding the upper back a little shifts more work to the glutes.
- Horizontal (90-degree) back extension
A flat roman chair makes the top of the rep harder than the 45-degree bench.
Alternatives
- Barbell Romanian Deadlift
A loaded hip hinge for the hamstrings, glutes and lower back.
- Barbell Goodmornings
A standing hinge with the bar on your back that trains the same muscles.
- Glute Bridge
A floor option that focuses on the glutes with little lower-back demand.
- Dumbbell Romanian Deadlift
A dumbbell hinge that is easy to learn and load at home.
Hyperextensions FAQ
What muscles do hyperextensions work?
Hyperextensions work the erector spinae muscles along your lower back, which hold your spine straight, plus your glutes and hamstrings, which extend your hips as you rise. Keeping your back flat and hinging at the hips shares the work between all three, while letting your back round and uncurl puts more of it on the lower back muscles.
Are hyperextensions bad for your back?
Done with control and stopping at a straight line, back extensions are a common way to train the lower back, glutes and hamstrings. The name is misleading: you should not arch far past neutral at the top. Start with bodyweight and a moderate range. If they cause pain rather than muscle effort, stop and get it checked by a qualified professional.
What's the difference between a hyperextension and a back extension?
In most gyms they are the same exercise, done on a 45-degree or horizontal roman chair with your feet anchored. The name hyperextension comes from the older habit of arching well past a straight line at the top, which most coaches now avoid. Back extension is the more accurate name for the version described here.
How do I make hyperextensions harder?
First add reps and a short pause at the top. Once 15 controlled reps feel easy, hold a weight plate or dumbbell against your chest, then move it higher, for example behind your head or with arms reaching forward, as you get stronger. Keep the same flat-back form and straight-line finish as you add load.
Sources
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