Exercise

Hyperextensions (Back Extensions): How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Hyperextensions (Back Extensions) work?

The Hyperextensions (Back Extensions) primarily targets the lower back, and also recruits the glutes, hamstrings as secondary muscles. It's classified as a beginner-level strength movement using other.

What are the most common Hyperextensions (Back Extensions) mistakes?

• Hyperextending at the top of the rep instead of finishing in a neutral, upright position.
• Bending the knees like a squat instead of hinging at the hips first.
• Jerking the weight off the floor instead of removing slack and pulling with control.
• Rounding the lower back to reach further down instead of stopping where the hips can no longer hinge.

How should I program the Hyperextensions (Back Extensions) — sets, reps and frequency?

As a hip-hinge compound movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Hyperextensions (Back Extensions) variations and alternatives?

• Atlas Stones — other, expert level, lower back
• Barbell Deadlift — barbell, intermediate level, lower back
• Deadlift with Chains — barbell, expert level, lower back
• Trap Bar Deadlift — other, beginner level, quadriceps

Hyperextensions (Back Extensions) at a glance

Attribute	Value
Level	Beginner
Equipment	Other
Category	Strength
Primary muscles	Lower Back
Secondary muscles	Glutes, Hamstrings

How to do the Hyperextensions (Back Extensions), step by step:

1. Step 1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
2. Step 2. Adjust 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.
3. Step 3. With 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.
4. Step 4. Start 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.
5. Step 5. Slowly 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.
6. Step 6. Repeat for the recommended amount of repetitions.