Back Extension
Muscles worked
Instructions
- 1Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- 2Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- 3With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- 4Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- 5Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Back Extension
The back extension on a hyperextension bench strengthens the lower back, glutes and hamstrings in a torso flexion-extension movement, essential for back health and deadlift or squat performance. Lying face down on the bench, you lower the torso while keeping the back flat before rising back up by contracting the posterior chain, an exercise that's both protective and muscle-building.
check_circleBenefits
- check_circleStrengthens the lower back, often a weak point for many trainees
- check_circleImproves deadlift and squat performance
- check_circleGood protective exercise for back health
lightbulbExecution tips
- lightbulbKeep the back flat, never rounding it during the descent
- lightbulbDon't rise higher than a straight line with the legs
- lightbulbContract the glutes in addition to the lower back at the top position
warningCommon mistakes
- warningExcessively arching the back at the top position
- warningBack rounding during the descent
- warningSwinging the torso to create momentum
helpFrequently asked questions
Can I add load to this exercise?expand_more
Yes, with a weight plate held against the chest once the bodyweight movement is mastered.
Is it good for preventing lower-back pain?expand_more
Yes, a strong lower back reduces pain risk, provided you keep impeccable technique.
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