Exercise Of The Week: Hyper-extension (Back Extension)

photo source: lean it up

Hyper-extension is a great core strengthening exercise. Hyper-extension strengthen and builds the lower back (erector spinae).
A strong lower back is essential in stabilizing the torso and in preventing lower back injuries. It's performed  using a Roman chair or hyper-extension bench to hold the feet down and hips up.

This exercise is important because it focuses on your lower back and great for torching back fat. Not many exercises work on strengthening your lower back specifically, so hyper-extension is an excellent exercise to add to your workout routine. Through strengthening your back, it will help you develop proper posture, which is crucial to avoiding back and neck problems later in life. Developing a strong lower back will also give you more support and stability as you do other exercises.


Muscles Targeted: Hyper-extensions mainly target your lower back muscles consisting of the erector spinae which are the large paired muscles (known as “extensor muscles”) in the lower back that hold up the spine. This exercise also targets your hamstrings and glutes as secondary muscle groups.

How To Perform  Hyper-extension

• Position yourself on a Roman Chair facing forward. If you are not sure what a Roman Chair is, ask a trainer at your gym to point one out to you.

• Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.

• With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.Cross your arms in front of your chest and slowly lower your upper body down and try to touch your nose to the floor. 

• Once your torso is completely bent over and virtually perpendicular to the floor, slowly raise your torso back to the starting position as you inhale. This is one repetition.  Tip: Be sure that when you return to the starting position that you do not go past parallel and arch your back at the top. 

• Do 3 sets of 10-15 repetitions  

Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter or perform it on exercise ball. Also, a similar exercise to this one is the dorsal raise and  superman