Exercise Summary
Primary Muscle(s) Lower Back
Secondary Muscle(s) Glutes, Hamstrings
Equipment Bodyweight
Emphasis Compound
Type Pull

Hyperextension Instructions

  • Situation yourself inside the machine.
  • The lower you set the machine, the more emphasis is put on your low-back/spinal erectors.
  • At the top, make sure your spine is in a neutral position 
    • Ribs stacked on top of your pelvis.
    • Your back is neither arched or rounded.
  • Cross your arms across your chest or behind your head.
  • Your legs are passive in this movement.
    • No excessive momentum or upper body swaying.
  • Slowly let your low back round and descend your torso to the bottom position.
    • Don't fall or drop to the bottom.
    • This is a controlled movement.
  • This is the one exercise you don't want to actively hinge your hips. Keep the stimulus on your spinal erectors.
    • Legs and hips are passive.
  • At the bottom, slowly raise up without generating momentum from the rest of your body. 
  • Create the mind-muscle connection of your low back controlling the exercise.
  • Your top finished position is neutral spine. Don't arch your back at the top or the starting position.


  • The legs are remaining inactive. This is one of the few exercises where you want to stress your low back/spinal erectors.
  • Before adding weight, manipulate the tempo of the exercise execution add a new stimulus. This is much safe than progressing holding plates, barbell, DB's, etc...
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