Hyperextensions (How To, Muscles Worked, Benefits)

Hyperextensions (also known as Back Extensions) are a posterior chain exercise that targets the lower back while also working the glutes and hamstrings.

Performed on a hyperextension bench or GHD, they help build lower back strength and endurance, improve posture, and support deadlift and squat stability.

Primary Muscles Worked: Erector Spinae (Lower Back)
Secondary Muscles Worked: Glutes, Hamstrings
Equipment Needed: Hyperextension Bench (Roman Chair) or GHD

How To Do Hyperextensions

Step-by-Step Instructions

Set-Up:
- Position yourself on the hyperextension bench with your hips at the edge of the pad, feet secured, and legs straight or slightly bent.
- Cross your arms over your chest or place your hands behind your head (easier: arms crossed; harder: arms overhead).
Execution:
- Lower your torso toward the floor by hinging at the hips while maintaining a neutral spine.
- Lower until you feel a stretch in your hamstrings or until your torso is almost perpendicular to the floor.
- Reverse the motion by contracting your lower back and glutes to raise your torso until your body forms a straight line.
- Avoid hyperextending (arching) excessively at the top—finish in line with your legs.
Tips for Proper Form:
- Keep your chin tucked slightly and neck neutral.
- Squeeze your glutes at the top to avoid overusing the lower back.
- Move with control, avoiding jerky movements.

Key Benefits

Strengthens lower back for improved spinal stability and injury prevention.
Enhances glute and hamstring involvement for posterior chain development.
Supports squat and deadlift performance.

Modifications and Variations

Easier Option:
- Perform with partial range of motion to start.
- Use bodyweight only, focusing on control.
Harder Option:
- Hold a weight plate or dumbbell at your chest.
- Perform with a pause at the top for added tension.
- Slow the lowering phase for time under tension.

Common Mistakes

Hyperextending the Back: Avoid arching too far up; stop when your body is in a straight line.
Using Momentum: Move in a slow, controlled manner.
Rounding the Back: Keep your spine neutral throughout the movement.

Reps and Sets Recommendations

For Strength and Endurance: 3–4 sets of 10–15 reps.
As an Accessory Movement: 2–3 sets of 12–20 reps for posterior chain work.
For Hypertrophy: Add weight and perform 3–4 sets of 8–12 reps.

Hyperextension Alternatives

If you’re unable to do Hyperextensions because you don’t have a Glute Ham Machine (or whatever reason), here are a few Hyperextension alternatives you might be able to try out.

Want even more options? Here are 11 of my favorite alternatives for Hyperextensions.

Body Weight Single-Leg Romanian Deadlift

A bodyweight single-leg RDL is a great exercise for warming up the hamstrings, glutes, and lower back.

Creating tension in the arch of the foot, slightly bending one knee, and lifting the other leg off the ground, the lifter focuses on hinging at the waste, engaging the glutes and hamstrings preparing the body for the main lower body movements of the day.

Banded Good Mornings

A Banded Good Morning is an exercise where the lifter puts a band around their neck, resting on the traps (remember don’t crane the neck upward), and performs the hip hinge pattern which would be identical to an RDL but also similar to the hamstring stretch experienced in a hyperextension.

This is beneficial for novice lifters looking for a different form of resistance and also serves as a great warm-up movement for the more experienced lifter getting ready for squats and deadlifts.

Glute Bridge

The Glute Bridge is an exercise where the athlete lays on their back, pulls their heels in, drives their elbows into the ground, and focuses on engaging the glutes to bridge the hips up.

This is a great movement to warm up the glutes and lower back for the main lower body movements for the day.