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Hyperextension (VERSION 2)

Hyperextension (VERSION 2)

The Hyperextension (Version 2) is a dynamic exercise that primarily targets your lower back muscles, known as the erector spinae, as well as your glutes and hamstrings. This exercise is particularly useful for strengthening and sculpting your posterior chain, which plays a crucial role in maintaining proper posture and spinal stability. Unlike the traditional hyperextension exercise, which is typically performed using a specific machine, Version 2 offers a modified approach that can be done using a stability ball or even without any equipment at all. This makes it a convenient and accessible exercise option, whether you prefer working out at home or at the gym. By engaging in the Hyperextension (Version 2), you can enhance the strength and flexibility of your lower back, leading to improved spinal integrity, reduced risk of lower back pain, and enhanced overall athletic performance. Additionally, this exercise can also help in building strong glutes and hamstrings, allowing for proper hip extension and optimal functioning during various daily activities and sports. As with any exercise, it's important to approach the Hyperextension (Version 2) with proper form and technique. Ensuring that your core is properly engaged and your back remains straight throughout the movement is essential to reap the full benefits and avoid potential injury. To further boost the effectiveness of this exercise, you can consider incorporating it into a well-rounded workout routine that includes other strength and cardio exercises, flexibility training, and a balanced diet to support your overall fitness goals. Remember, using correct form, knowing your limits, and listening to your body are key principles to keep in mind when incorporating any exercise into your regimen. Always consult with a fitness professional if you have any specific concerns or limitations to ensure that the Hyperextension (Version 2) or any other exercise is suitable and safe for you. Keep challenging yourself and enjoy the journey to a stronger and healthier you!


  • Place a hyperextension bench in a cleared space with enough room to perform the exercise.
  • Position yourself face down on the hyperextension bench with your feet secured under the footpads and your knees resting on the pad.
  • Place your hands lightly behind your head, or cross your arms over your chest.
  • Lower your upper body forward by flexing at the waist while keeping your back straight.
  • Continue lowering your upper body until you feel a stretch in your lower back or can no longer maintain a straight back position.
  • Slowly raise your upper body back to the starting position by extending your waist and engaging your lower back muscles.
  • Repeat the exercise for the desired number of repetitions.
  • Ensure you maintain proper form and avoid any jerking or excessive movement during the exercise.

Tips & Tricks

  • Ensure proper form and technique to avoid injury.
  • Engage your glutes and hamstrings throughout the movement for maximum effectiveness.
  • Maintain a neutral spine position and avoid overarching your back.
  • Control the movement using a slow and controlled tempo for better muscle activation.
  • Focus on squeezing your lower back muscles at the top of the movement.
  • Remember to breathe properly, exhaling as you lift your torso and inhaling as you lower it.
  • Progressively increase the resistance or difficulty of the exercise to continue challenging your muscles.
  • Include hyperextension exercises in your routine to strengthen your lower back and improve posture.
  • Consult with a fitness professional to ensure you are performing the exercise correctly and safely.
  • Combine hyperextensions with other exercises to create a well-rounded lower body and core workout.


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