Hyperextension Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Isolation
  • Pull
  • Beginner
  • Glutes, Hamstrings
Click to Enlarge
Click to Enlarge
Lower Back Exercises Diagram Target Muscle Group

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.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.


12 Comments+ Post Comment

No Profile Pic
Posted Sat, 09/06/2014 - 14:47

Can you please send me a routine that I can do that I can lose a quick 10 pounds,I don't care how intense it is or how hard I have to work to get theses results.I have belly fat, seems to all gather in that a rea,please help me. thank you

No Profile Pic
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?

No Profile Pic
Posted Sun, 03/23/2014 - 19:47
josue amaya

can I substutite this with deadlift?

No Profile Pic
Posted Sat, 01/03/2015 - 03:29

They work simular muscles but not the same... i personally do both :)

No Profile Pic
Posted Thu, 02/07/2013 - 10:56

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

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

Here is a really helpful guide for fat-loss and diet planning:

No Profile Pic
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).

No Profile Pic
Posted Sun, 01/06/2013 - 10:04

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

No Profile Pic
Posted Fri, 11/30/2012 - 23:09
Amanda Raines

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.

No Profile Pic
Posted Thu, 09/13/2012 - 11:11
Tara Wheeler

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

No Profile Pic
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?

No Profile Pic
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