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Hyperextension
The Hyperextension is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 36%, gluteus maximus 25% and hamstrings (biceps femoris) 14%.
Also known as: back extension, back hyperextension, roman chair extension
How to do it
- Set the pad of a horizontal hyperextension bench just below the hip bones.
- Lock your heels under the ankle pads and cross the arms over the chest.
- Lower the torso toward the floor with control until the hips are bent about 90 degrees.
- Lift the torso back up by extending the hips and back until the body is horizontal.
- Pause for a moment, then lower again.
Tips
- Stop at horizontal, going higher only strains the lower back.
- Keep the chin tucked so the neck stays in line.
Common mistakes
- Swinging up and arching well past horizontal.
- Letting the torso drop fast to the bottom.
- Setting the pad on the stomach so the hips cannot bend.
Muscles worked by the Hyperextension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Hyperextension alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Hyperextension work?
Mainly the spinal erectors (lower back) and gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Hyperextension good for beginners?
Yes. The Hyperextension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hyperextension?
For example the Back Extension, GHD Back Extension and Weighted Hyperextension. They train mostly the same muscles.
How do you make the Hyperextension harder?
Add weight or reps, or move on to the Weighted Hyperextension and Single Leg Hyperextension.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.