The Hyperextension is a dynamic exercise that targets your lower back muscles and helps improve your overall core strength. This exercise is commonly performed using a hyperextension bench or Roman chair, although modifications can be made to perform it on the floor or using stability equipment. During a hyperextension, you start by positioning yourself face down on the hyperextension bench with your upper thighs securely placed against the pad. Your feet can be hooked under the provided ankle pads or held by a partner to ensure stability. With your hands crossed over your chest or placed gently behind your head, you engage your lower back muscles to lift your upper body up towards the ceiling. The exercise involves extending your spine against gravity, but it's essential to maintain control and avoid excessive arching or rounding of the back. Hyperextensions primarily target the erector spinae muscles, which run along your spine and help with back extension and posture. By strengthening these muscles, you can enhance your ability to perform daily activities that involve bending or lifting, while also reducing the risk of lower back pain. However, it's crucial to ensure proper form and start with lighter weights or limited range of motion before progressing to more challenging variations. Incorporating hyperextensions into your fitness routine can help develop a well-rounded back and core strength, promoting a more stable and aligned posture. Remember to consult with a fitness professional or physician before starting any new exercise program to determine if it is suitable for your specific needs and abilities.


  • Lie face down on a hyperextension bench, securely positioning your feet under the footpads.
  • Place your upper thighs on the pad and position your hips just over the edge of the bench.
  • Cross your arms in front of your chest or place your hands behind your head, whichever is more comfortable.
  • Keeping your torso straight and your head aligned with your spine, slowly lower your upper body towards the floor by bending at the waist.
  • Continue to lower your body until you feel a stretch in your hamstrings and lower back, but avoid any discomfort or pain.
  • Using your lower back muscles, raise your upper body back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to prevent strain on the lower back.
  • Engage your core muscles to stabilize your body during hyperextensions.
  • Start with a light or no weight until you have mastered the technique.
  • Gradually increase the intensity by adding weights or resistance bands.
  • Perform hyperextensions at a controlled speed, focusing on the muscle contraction and extension.
  • Stretch your hip flexors and hamstrings regularly to maintain flexibility.
  • Ensure that your glutes and lower back muscles are activated during the movement.
  • Listen to your body and avoid overexertion or pushing through pain.
  • Mix up your hyperextension routine by incorporating different variations like supermans or Swiss ball hyperextensions.
  • Consult with a fitness professional to assess your form and ensure proper technique.


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