Hyperextension (Spinal Erectors, Hamstrings)

The hyperextension is a bodyweight exercise used for building muscle and strength in the spinal erector muscles of the back with secondary stimulation of the hamstrings. Now, it’s a simple exercise but you want to make sure you have proper form to get the most out of the exercise.

You should only extend the back while leaving out the hip muscles during the exercise and this will ensure you’re targeting the proper muscles groups. So, try this exercise in your next back workout as it’s a great movement for the posterior chain (Backside of the body) development.

In This Exercise:

• Target Muscle Groups: Erector Spinae, Hamstrings
• Type: Strength
• Mechanics: Compound
• Equipment: Hyperextension machine
• Difficulty: Beginner

Exercise Instructions

1. Position yourself on the hyperextension machine so your legs are secured and your hips are in contact with the padding.
2. Then, cross your arms on your chest and slowly lower your torso down as far as you can. Inhale during this portion of the exercise.
3. Now, lift just your torso and slightly hyperextend your lower back at the top. Exhale during this portion of the exercise.
4. Repeat for the desired number of reps.

Variations & Tips:

• You only want to extend your back during the exercise and nothing else.
• Do not lift your hips during the movement.
• Only hyperextend your back slightly for optimal safety and effectiveness.
• The back extension works the spinal erectors primarily and the hamstrings secondarily.

Watch: How to do the back extension