Hyper Extension

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Adjust the pad height so it sits just below your hip bones to allow for a full range of motion.
• Cross your arms over your chest, keep your spine neutral, and engage your glutes and hamstrings.
• Lower your torso under control by hinging only at the hips while keeping your back flat.
• Raise your torso until your body forms a straight line, avoiding hyperextension of the lower back at the top.

Common mistakes

• Hyperextending the lower back at the top of the movement instead of stopping in a straight line.
• Setting the pad too high, which blocks the hips and forces the lower back to round.
• Using momentum to swing the torso up rather than engaging the glutes and lower back muscles.

Frequently asked questions

Which muscles are primarily targeted during a hyper extension?

The primary target is the erector spinae in the lower back, with the glutes and hamstrings acting as secondary movers.

Where should the pad of the machine be positioned?

The pad should rest just below your hip crease to allow your torso to hinge forward freely.

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