What is Hyperextension?
Hyperextension is a bench exercise that extends the torso from a prone position to target the lower back and core. It is a medium-difficulty posterior-chain movement that strengthens spinal erectors, hamstrings, and improves lumbar stability when performed with controlled range and proper form.
How to Do Hyperextension
- Set bench: Adjust the bench pads so your upper thighs rest on the pad and ankles are locked under footpads; hips must be free to hinge.
- Starting position: Begin with body straight, torso aligned with legs, arms crossed or behind head; keep spine neutral and engage core before movement.
- Hinge forward: Slowly bend at the waist, lowering your torso until you feel a hamstring stretch; maintain a flat back and controlled breathing throughout.
- Raise torso: Contract lower back and glutes to lift torso back to neutral without hyperextending; pause briefly at the top and keep core braced.
- Repeat safely: Perform recommended reps with slow tempo; stop if you feel sharp pain or rounding of the spine, and reduce range or resistance.
Muscle Groups
Core, Back
Description
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.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.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position.
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.
Slowly raise your torso back to the initial position as you inhale.
Repeat for the recommended amount of repetitions.
Movement Group
Back
Required Equipment
Bench
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of hyperextensions?
Hyperextensions strengthen the spinal erectors, glutes, hamstrings, and core, improving posterior chain strength, posture, and lumbar stability. They support safer deadlifts and squats by reinforcing hip-hinge mechanics and can reduce lower-back discomfort when done correctly.
What common mistakes should I avoid with hyperextensions?
Avoid rounding or excessive arching of the spine, using momentum, and locking the hips. Common errors include lifting too high, moving too fast, or adding inappropriate weight. Keep movement controlled, core braced, and range limited to protect the spine.
How can I progress or modify hyperextensions?
Progress by increasing reps, adding light weight plates or a dumbbell at the chest, or using a slow eccentric tempo. Modify by reducing range of motion, doing bodyweight glute bridges, or using reverse hypers if the bench is uncomfortable.