Back Extension (Hyperextension)

Back Extension (Hyperextension)

1. Set the upper pad edge just below the hip crease and secure your feet.
2. Bend both arms and place your left palm over your right hand at the center of your chest. Face the palms toward your chest and relax your fingers.
3. Inhale while hinging slowly at the hips. Maintain a neutral back and lower through a comfortable range.
4. Exhale as you raise your torso back in line with your legs. Do not arch past a straight body position.

Breathe out while pressing, curling the barbell, or extending your knees. Breathe in while returning to the starting position.

Primary muscles

Lower-back stabilizers

Secondary muscles

Gluteal muscles, muscles.hamstrings

Equipment

Bodyweight