Hyperextensions (Lower Back)

Recommended external demonstration

Watch Hyperextensions (Lower Back)

How to Do Back Extensions

Technique

How to perform Hyperextensions (Lower Back)

1. Secure your feet in the hyperextension bench and position the pad to support the pelvis while leaving your torso free to curl.
2. Cross your arms over your chest, or hold a plate against the chest for the documented weighted setup.
3. Begin with the torso extended into line with the legs and keep the hips comparatively still.
4. Slowly round your spine to lower your chest, moving into your full controlled spinal-flexion range rather than holding a rigid back.
5. Reverse by extending the spine gradually until your torso returns to the starting line.
6. Keep the movement focused on curling and extending the back, without swinging the torso or adding an exaggerated backward arch.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.