Back Extension tutorial
The back extension on a hyperextension bench strengthens the spinal erectors of the lower back. It also works the glutes and hamstrings, helping improve posture and reduce the risk of low-back pain. It suits beginners and anyone looking to build a stronger posterior chain.
How to perform
- Set the pad so its top edge sits just below your hip bones.
- Lock your ankles under the rear pads and cross your arms over your chest or hold your hands by your temples.
- Keep a straight line from head to heels and brace your core.
- Hinge at the hips and lower your torso slowly until you feel a gentle stretch in the hamstrings.
- Squeeze your glutes and lower back to raise your torso until it is in line with your legs again.
- Pause briefly at the top without arching backward, then repeat.
Breathing: Inhale as you lower and exhale as you lift back up.
Key tips
- Initiate the movement from the hips rather than by rounding the spine.
- Keep your chin slightly tucked so your neck stays in line with your spine.
- Hold a weight plate against your chest to make it harder.
Common mistakes
- Hyperextending and arching the lower back hard at the top
- Using momentum and speed instead of muscular control
- Setting the pad too high so it blocks a free hip hinge
Safety: People with disc problems or active back pain should be cautious and can start with the floor superman instead.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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