# Back Extension

URL: https://heatsy.app/ex/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: Back, Glutes, Legs

## Muscles

- Main: Erector Spinae, Gluteus Maximus
- Helps: Multifidus, Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Quadratus Lumborum, Rectus Abdominis

## Equipment

- Roman Chair

## Technique

1. Adjust the pad so it sits just below your hip bones and lock your heels under the foot rollers.
2. Cross your arms over your chest and keep your body in a straight line.
3. Hinge at the hips and lower your torso until you feel a stretch in the hamstrings.
4. 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.

## Variations

- [Bench Back Extension](https://heatsy.app/ex/bench-back-extension)
- [Weighted Hyperextension](https://heatsy.app/ex/weighted-hyperextension)

## Alternatives

- [Stability Ball Back Extension](https://heatsy.app/ex/stability-ball-back-extension)
- [Good Morning](https://heatsy.app/ex/barbell-good-morning)
- [Superman](https://heatsy.app/ex/superman)