Hyperextension Bench Back Extension
Auto DetectedHyperextension bench exercise that targets erector spinae, glutes, and hamstrings to build posterior chain strength and stability; used for lower back health and posture improvement.
About Exercise
Equipment
Back Extension Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Traps
3/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust hyperextension bench so hip pads sit just below pelvis and ankles secure under pads. Position torso to hang forward with straight back.
- Inhale and hinge at hips to lower torso toward floor, keeping back straight.
- Exhale and contract lower back, glutes, and hamstrings to raise torso.
- Extend hips and spine until body forms straight line from head to heels.
- Pause briefly at top to squeeze glutes and back.
- Lower torso slowly with control back to start.
- Repeat for reps without arching beyond neutral.
Coaching Tips
Form Cues
- Keep back flat
- Squeeze glutes at top
- Hinge from hips
- Neutral spine always
- Control descent
- Avoid momentum
Breathing
Inhale during lowering phase; exhale as you lift and brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until torso is perpendicular to legs or hamstrings stretch; raise to straight line without arching spine beyond neutral.
Safety
Safety Notes
- Avoid if acute lower back pain
- Do not hyperextend spine beyond straight line
- Start unweighted for form
- Consult professional with injuries
- Use light weights initially
- Stop on sharp pain
Spotting
Spotting rarely needed; assist by stabilizing legs or providing hand support at waist if weighted heavy. Use machine safeties.
Common Mistakes
- Rounding lower back
- Overarching at top
- Using momentum to swing
- Neck craning forward
- Incomplete range
- Poor ankle security
When to Avoid
- Acute lower back injury
- Spinal stenosis
- Recent back surgery
- Herniated disc
Flexibility Needed
- Adequate hip flexion
- Thoracic spine mobility
Build Up First
- Master basic hip hinge
- Understand neutral spine maintenance
Also known as
Roman Chair Back Extension, 45-Degree Hyperextension, 90-Degree Back Extension
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