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Back Extension

Back Extension (hyperextension)

BackHyperextension benchBeginnerPlans: 4 days
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
Lower backGlutesHamstrings

Primary muscle

Lower back + glutes

Secondary

Hamstrings

How to do it

Hips at the edge of the pad. Lower the torso under control, rise with the glutes — up to a straight line, no further.

Common mistake

Hyperextending the lower back at the top; fast swinging.

Alternative

Cable Pull-Through
Cable Pull-ThroughRomanian Deadlift

Your results

No logs yet. Suggested start: bodyweight, increment 1 reps.

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