Also known as: back extension, roman chair, roman chair extension, prone back raise, back raises

What is Hyperextension?

Hyperextension is a bench-based exercise that extends the spine to strengthen the lower back and posterior chain. It primarily targets the erector spinae, glutes and hamstrings while engaging the core. Difficulty is medium - suitable for intermediate trainees focusing on back strength and spinal stability.

How to Do Hyperextension

  1. Set up bench: Position the hyperextension bench so your hips rest on the pad and you can bend at the waist without restriction; lock settings before starting.
  2. Secure ankles: Tuck ankles under the footpads firmly so heels are held; this prevents slipping and stabilizes the lower body during movement.
  3. Adjust pad height: Set the upper pad to allow thigh contact with a clear hip hinge; ensure torso can move freely without compressing the abdomen.
  4. Start position: Begin with a straight spine, chest up, and arms crossed or hands behind head; engage core and breathe in before hinging forward.
  5. Hinge forward: Slowly bend at the waist keeping a flat back until you feel a hamstring stretch but before any lumbar rounding occurs.
  6. Return slowly: Raise your torso using the lower back and glutes until aligned with thighs; exhale on the way up and control each rep.

Muscle Groups

Back, Core

Description

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.

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.

Slowly raise your torso back to the initial position as you inhale.

Repeat for the recommended amount of repetitions.
Movement Group: Back
Equipment: Bench

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of hyperextensions?

Hyperextensions strengthen the lower back, glutes and hamstrings, improve spinal endurance and posture, and enhance hip hinge mechanics important for lifting and athletic movements.

What common mistakes should I avoid with hyperextensions?

Avoid rounding the lower back, using excessive momentum, overextending at the top, and incorrect pad height. Keep controlled movement and a neutral spine to reduce injury risk.

How can I progress or regress hyperextensions?

Progress by adding weight plates or holding a plate across the chest, increasing reps, or using slower tempo. Regress with reduced range of motion, hands for support, or performing Romanian deadlifts instead.