Back · Machines

Hyperextension

The hyperextension is a machine-based movement designed to strengthen the spinal erectors, glutes, and hamstrings. It suits lifters of all experience levels and is typically performed toward the end of a back or leg workout, or as a warm-up before heavy compound lifts.

Muscles: Back, Glutes
Equipment: Machines
Type: Strength
Animation: Men and women

How to do it

Position yourself on a hyperextension bench with your ankles securely tucked under the footpads.
Adjust the upper pad so that it's just below your hip bone, allowing you to bend at the waist freely.
Cross your arms over your chest or place them behind your head.
Start with your upper body lowered and back naturally arched.
Inhale and brace your core. As you exhale, slowly raise your upper body until it is in line with your lower body, using your lower back muscles.
Avoid overextending at the top, the movement should be controlled and not go beyond a straight line with your body.
Slowly lower yourself back to the starting position, maintaining control and not allowing your body to swing.

Common mistakes

Hyperextending the spine past neutral at the top puts excessive compressive stress on the lumbar vertebrae.
Using swinging momentum to complete reps reduces muscular tension and significantly increases the risk of lower back strain.
Positioning the support pad too high locks the pelvis and forces you to round your lower back instead of hinging at the hips.

Tips

Adjust the upper pad so it sits just below your hip crease, allowing for an unrestricted hinge.
Stop the ascent as soon as your body forms a straight line from heels to shoulders.
Keep your chin slightly tucked throughout the set to maintain a neutral cervical spine.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled reps with 60 to 90 seconds of rest for muscle building and core stability. For muscular endurance or pre-workout warm-ups, use bodyweight for sets of 15 to 20 reps.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is the hyperextension safe to perform with lower back pain?

It can help stabilize the spine when done strictly in a pain-free range, but if sharp discomfort occurs, stop immediately and consult a medical specialist.

How can you emphasize the glutes over the lower back?

Lower the support pad slightly, point your toes out at a 45-degree angle, and slightly round your upper back while actively squeezing the glutes to extend the hips.

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