Back Extension
Also known as: Hyperextension, 45-Degree Back Extension, Roman Chair Back Extension, Lower Back Extension, Back Extensions, Hyper, Hyperextensions, Bench Hyperextension, Hypers, 45 Degree Hyperextension
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Adjust the pad so it sits just below your hip bones and lock your heels under the foot rollers.
- Cross your arms over your chest and keep your body in a straight line.
- Hinge at the hips and lower your torso until you feel a stretch in the hamstrings.
- Squeeze the glutes and raise the torso back to a straight line with the legs.
Cues
- Move at the hips; keep the spine long and neutral.
- Finish in a straight line, not leaning back past it.
- Hold a plate to the chest only once bodyweight reps are easy.
Common mistakes
- Swinging up fast and throwing the head back.
- Hyperextending the lower back at the top.
- Setting the pad too high, so the waist cannot bend.