Hyperextension
Back
Bodyweight & Reps
Bodyweight
Hyperextensions strengthen the lower back (erector spinae), glutes, and hamstrings. Performed on a Roman chair or GHD, they're vital for spinal health and deadlift performance.
How to Do Hyperextension
- Position your hips at the top of the pad so your upper body can hinge freely
- Cross your arms over your chest or hold a plate to your chest for added resistance
- Lower your torso until you feel a stretch in your hamstrings (about 60-70 degrees)
- Extend back up by squeezing your glutes and lower back — stop at neutral spine, don't hyperextend
Form Cues
- Position your hips at the top of the pad so your upper body can hinge freely
- Cross your arms over your chest or hold a plate to your chest for added resistance
- Lower your torso until you feel a stretch in your hamstrings (about 60-70 degrees)
- Extend back up by squeezing your glutes and lower back — stop at neutral spine, don't hyperextend
Common Mistakes to Avoid
- Going too far past neutral spine at the top, which compresses the lumbar vertebrae
- Rounding the upper back as you descend instead of maintaining a neutral spine
- Moving too quickly through the reps — use slow, controlled movements for lower back safety
Muscles Worked
Primary
Erector Spinae
Gluteus Maximus
Secondary
Hamstrings
Multifidus
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the hyperextension work?
Hyperextensions primarily target the erector spinae (lower back) and gluteus maximus, with secondary work from the hamstrings and multifidus stabilizer muscles.
How many hyperextensions should I be able to do?
Beginners should aim for 10-15 bodyweight reps, intermediates 15-20 reps, and advanced lifters 15-20 reps with a weight plate held at the chest.
Hyperextensions vs good mornings — which is better?
Hyperextensions are safer because you're supported by the pad and the range of motion is more controlled. Good mornings allow heavier loading but place more stress on the spine. Start with hyperextensions and progress to good mornings.
Watch Form Guide on YouTube
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