Hyperextensions (Back Extensions)
Hyperextensions (Back Extensions) is a strength - hip hinge and posterior chain exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Gluteus maximus, Hamstrings
- Exercise type
- Strength - hip hinge and posterior chain
Exercise technique
- Pad
Set the upper pad against your thighs, leaving the hip crease free.
- Feet
Secure your ankles in the lower supports.
- Arms
Cross your arms over your chest.
- Lower
Hinge forward at the hips while maintaining your natural spinal alignment.
- Limit
Stop before increasing hamstring tension compromises spinal control.
- Rise
Extend your hips until your torso aligns with your legs.
- Pause
Repeat without arching backward beyond this straight line.
Key technique points
- Do not block the hip joint with the pad.
- Initiate from the hips.
- Align your neck with your torso.
- Squeeze your glutes at the top.
- Choose depth according to your control.
- Exhale as you rise.
Common mistakes
Overextending at the top
Do not pass the straight line and arch your lower back backward.
Rounding the back
Do not collapse through the lower back instead of hinging.
Pad too high
Do not cover the hip crease and force the lower back to move.
Swinging the torso
Do not launch upward from the bottom with momentum.
Lifting the head
Do not throw your neck upward and break torso alignment.
Loose feet
Do not lean forward without checking the lower support.
Frequently asked questions
Hyperextensions (Back Extensions): why is “Overextending at the top” a mistake?
Do not pass the straight line and arch your lower back backward.
Hyperextensions (Back Extensions): why is “Rounding the back” a mistake?
Do not collapse through the lower back instead of hinging.
Hyperextensions (Back Extensions): why is “Pad too high” a mistake?
Do not cover the hip crease and force the lower back to move.
Hyperextensions (Back Extensions): why is “Swinging the torso” a mistake?
Do not launch upward from the bottom with momentum.
Hyperextensions (Back Extensions): why is “Lifting the head” a mistake?
Do not throw your neck upward and break torso alignment.
Hyperextensions (Back Extensions): why is “Loose feet” a mistake?
Do not lean forward without checking the lower support.
What should I focus on when doing Hyperextensions (Back Extensions)?
Do not block the hip joint with the pad. Initiate from the hips. Align your neck with your torso. Squeeze your glutes at the top. Choose depth according to your control. Exhale as you rise.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.