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Hyperextension / Back extension

Hyperextension / Back extension
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Hamstring, Lower back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscles: Glutes

Hyperextension Overview

The hyperextension movement targets the muscles in the back of the body, including the erector spinae, which runs along the spine, and the gluteus maximus, which is the largest muscle in the buttocks. Hamstrings are also worked during hyperextension exercises. Hyperextensions can be performed with or without weight, and are often included in lower-body workouts.

How to Do It

  1. Start by lying face down on the bench with your hips and thighs supported.
  2. Bend your knees and place your feet flat on the footpads.
  3. Place your hands behind your head or crossed over your chest.
  4. Brace your abs and squeeze your glutes.
  5. Slowly raise your torso up until your back is in line with your hips.
  6. Hold for a count of two, then lower back down under control.
  7. Repeat for the desired number of reps.

Tips on Hypertension

  1. Keep your head and neck comfortable and neutral.
  2. When you pull yourself up, the whole body should be in a straight line.

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