Exercise guide
Hyperextensions (Back Extensions)
Back Extensions are performed face down on a hyperextension bench with the ankles secured and hips supported. The lower back is listed as primary, while the glutes and hamstrings also contribute strongly as the torso rises from the lowered position.
Training context
Setup Cues for Back Extensions
Adjust the upper pad so the hips can hinge freely without the edge pressing into the abdomen. The ankles must remain secure throughout the movement.
The exercise may be performed with the arms crossed before adding external resistance. Holding weight behind the head creates a long lever and is not necessary for progression.
Technique overview
Finish in line with the legs
Begin with the body straight and lower the torso by hinging through the hips. Descend only while the spine remains organized and the hamstrings tolerate the range. Raise the torso through the glutes, hamstrings, and back until it aligns with the legs. Do not swing or arch above that position.
Treat this as an overview and use a range, pace, and setup you can control.