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Hyperextension Video Guide

Average: 3.5 (29 votes)
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Exercise Profile

  • Glutes, Hamstrings
  • Strength
  • Bodyweight
  • Isolation
  • Pull
  • Beginner

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Lower Back Exercises Diagram

Exercise Instructions

  1. The hyperextension is a good exercise for strengthening the lower back. Set up on a hyperextension machine.
  2. Bending at the waist only and keeping your back straight, slowly lower your upper body down until it's around 90 degrees to the floor.
  3. Raise upper body back to starting position.
  4. Repeat for desired reps.

Exercise Tips:

  1. Do this exercise slowly! Slow and controlled movements will get the best results.
  2. You can make this exercise more challenging by holding a weight plate against your chest.
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Comments (10)

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Shonda
Posted Fri, 06/08/2012 - 10:40

How do you do this if you do not have the hyperextension machine? I an incline bench and an independent chest press. Can it be done on an exercise ball?

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david
Posted Thu, 05/30/2013 - 04:57

well if u have any younger siblings or cousins i usually use them .lol .. lay on ur stomach on a bed with half ur body ( upper of course ) out of the bed and ask one or two of them to sit on ur legs and do the exercise :D

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Tara Wheeler
Posted Thu, 09/13/2012 - 11:11

Yes can easily substiture an exercise ball for the hyperextension machine. Be care full not to over hyperextend.

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Amanda Raines
Posted Fri, 11/30/2012 - 23:09

I really like your videos. I wish you would also show a reverse hyper extension however. My work out routine i get from you guys have it on there but no video to describe what to actually do.

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Maria
Posted Sun, 01/06/2013 - 10:04

Wouldn't that be Roman chair seat up ? Or incline seat up?

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Jason
Posted Sun, 02/03/2013 - 12:52

I'm pretty sure with reverse hypers you just turn around on the hyperextension stand and instead of raising your upper torso, you raise and lower your lower torso (i.e. your legs).

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Kyle
Posted Thu, 02/07/2013 - 10:56

Can you help me get the right food plans for cutting up

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Joey's picture
Joey
Posted Thu, 02/07/2013 - 12:54

Here is a really helpful guide for fat-loss and diet planning:
http://www.muscleandstrength.com/expert-guides/fat-loss

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josue amaya
Posted Sun, 03/23/2014 - 19:47

can I substutite this with deadlift?

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Cherietta
Posted Mon, 05/26/2014 - 10:19

There is a "hammer strength" piece of equipment at my gym that I do a similar exercise with. It's more of an upright position, but I stand on the base and lean over a padded rest tat comes just above my pelvis area. I usually do body weight first, then again holding 10 lbs. Is this the same exercise as you are talking about here . . . same results?

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