Hyperextensions (Back Extensions)

Lower Back
Glutes
Glutes
Hamstrings

Equipment: Machine

New to this

Your first hyperextensions (back extensions)

What weight should I start with on the hyperextensions (back extensions)?

Bodyweight, arms crossed over your chest. Add a 10 lb plate held to your chest only after you can do 15 reps with no bounce at the bottom.

You have got it right when your lower back does the work and your hamstrings feel it too.

What usually goes wrong on the hyperextensions (back extensions)?

Set the pad just below your hip bones so your hips can bend freely. Cross your arms over your chest and hold your body in one straight line.

Bend at the hips and lower your torso until you feel a stretch in the hamstrings, then raise back up until your body is straight again and stop there.

Most common mistake: swinging up past straight into an arch. The extra range does nothing for the muscle and compresses the lower back. Stop when your body forms a line.

If the hyperextension bench is taken

The stiff-legged dumbbell deadlift trains the same hip hinge standing up, with a load you can adjust. The glute-ham raise is a harder version of the same idea, worth it only once you can do 20 bodyweight extensions.

How to do it

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
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.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale.
Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Repeat for the recommended amount of repetitions.