The best back extensions and hyperextensions workout exercises

A good back extension and hyperextensions workout will help to target the lower back. This is important to help balance against overly strong abs developed with crunches etc.

The lower back is an often neglected muscle when it comes to working out. It’s not the easiest muscle to work on either.

Read on and find out the best ways to target your lower back and ensure a strong core.

Differences between back extensions and hyperextensions?

This question is often the cause of many an argument. The reason being that the terms are often used interchangeably. What one person regards as hyperextensions, the other considers as back extensions. Similarly, many believe that hyperextensions is just another term for back extensions.

Add to this the fact that it’s recommended not to hyper-extend the back at the top of any type of back extension exercise. You can probably see how this got confusing, and how the different terms have become muddled.

I have always considered back extensions as follows. Lying on the floor, face down, hands behind head, and using the back to lift torso and head from the floor.

Hyperextensions I have always considered as a bench aided back extension where the torso can move lower than the horizontal limitation of the floored variety.

After some reading and researching, I now believe my own definitions are wrong. However, in saying that, almost every article I have read on this contradicts each other on some point or another.

My opinion now, on what the correct definitions are, is as follows.

• With the back extension, the back muscles alone are used to lift the torso. The hips remain stationary as much as possible.
• In a hyperextension, both the back and hips are engaged and used to lift the torso.

There is also a hip extension exercise to further confuse matters. In this exercise however, only the hips are used to lift the torso.

The video below does a really good job I think, of very clearly explaining the differences between back extensions, hip extensions, and hyperextension.

What is a hyperextension bench?

A hyperextension bench can be found in most gyms. It allows the user to perform hyperextensions with a fuller range of motion than possible when doing them on the floor.

Small pads behind the ankles and adjustable thigh pads secure the lower body in place. By securing the lower body in this fashion, the muscles involved in lifting the back can be better targeted.

There are two different types of hyperextension benches, a 45-degree version, and a 90-degree version. These benches are also commonly referred to as a “Roman chair”.

In the 45-degree bench, the body will be at a 45-degree angle to the floor when ankles, knees, hips, and shoulders are in a straight line.

The body will be parallel to the floor when ankles, knees, hips, and shoulders are aligned on the 90-degree bench.

The exercise is performed exactly the same on both types of benches. The only difference being the level of resistance/difficulty felt while performing the movement.

Back extensions and hyperextensions workout benefits

There are many benefits from doing back extensions and hyperextensions.

• Increased back strength.
• Improved balance between back and abs.
• Improves posture.
• Stronger core.
• Reduced risk of lower back injury.
• Helps towards the recovery of lower back injury.
• A good stretch is performed in the hamstrings, glutes, and back.

Naturally, from working the back muscles, the strength of those muscles will increase. Most people will work hard on their abs, but rarely give the same attention to their lower back. To keep your core balanced it needs to be strong in both the back and front. Having a balanced core also helps with maintaining a good posture.

A strong back and core will decrease the likelihood of suffering from a lower back injury. This is an important point to consider. Especially so as a huge number of people, up to 80%, suffer lower back pain at some point in their life.

You may have the misfortune to currently suffer from chronic lower back pain. If this is the case then back extensions and hyperextensions will help as part of the recovery process.

And one final benefit. Hyperextensions or back extensions when done on a bench provide a good dynamic stretch in the hamstrings, back, and glutes at the bottom of the movement. For obvious reasons this stretch can’t be achieved while doing extensions on the floor.

Muscles targeted in back extensions and hyperextensions workout

Hyperextensions and back extensions target various different muscles in the back lower half of the body.

The muscles hit are as follows.

• Erector spinae
• Gluteus maximus
• Hamstrings

The erector spinae is your back muscle. It runs up the middle of your back on both sides of the spine. It goes the entire way from the base of the lower back, to the base of the skull. This is the primary muscle worked during back extensions and hyperextensions. It is generally the main focus or target when doing these exercises.

Gluteus maximus is your bum muscles, or “the glutes”. These are engaged, along with the hamstrings, as you lift the torso upwards. They are more utilized in the benched varieties of the exercise, as opposed to the floored versions.

4 Common mistakes made during back extensions and hyperextensions workout

This is a back exercise, an area of the body that is extremely susceptible to injury. Because of this, it’s mega important to be aware of the most common mistakes when doing these exercises.

Being aware of these common issues will mean you’re much less likely to commit these errors. In the process, you significantly reduce your chances of injury.

The most common mistakes are as follows.

• Doing them too fast.
• Overextending at the top of the movement.
• Overdoing it.
• Not warming up beforehand.

Mistake #1 – Doing them too fast

Performing back extensions or hyperextensions too quickly is one of the most common mistakes. This increases the likelihood that you will begin to jerk the movement.

When the movement becomes jerky and uncontrolled, injury risk increases. Keep the movement slow and controlled.

This also allows you to stop quicker if/when you do feel any pain, thereby limiting any damage that may occur. This is almost impossible to achieve when quickly jerking the movement. You will almost certainly move deeper past that pain point before you can stop yourself, and further worsen the injury.

Mistake #2 – Overextending at the top of the movement

Extending too far back at the top of the movement is another common issue. Try and keep your back straight at this point, and resist the urge to begin curving the spine backward and upwards.

It’s fine if this happens a little bit, almost everyone does anyway. However, there’s little to no benefit in terms of any gains once past your straight body line. Curving the spine back in this way places a lot of unnecessary pressure on it, and increases injury risk needlessly.

Mistake #3 – Overdoing it

Another common mistake many make. When you are exhausted and fatigued, form or technique will be the first thing to suffer.

Poor form equals lack of control. Lack of control means you’re way more likely to start making the previously mentioned mistakes.

Never push past the point where you can no longer hold your correct intended form. However, this doesn’t mean you shouldn’t push yourself. You still want to feel like you’ve put a good effort in. It just means to hold back one or two reps from your total exhaustion point.

Never try and rush your progression too much. This means giving yourself a realistic amount of time to progress a little slower, but much more safely.

Mistake #4 – Not warming up beforehand

Cold, tight muscles are much more likely to injure than those that are warm and supple. Ensure the back muscles are well warmed up before performing any type of back exercise. Do this with light jogging, rotations, stretching, etc.

How to set up the bench for hyperextensions workout

For hyperextension, you need to set up the bench in the following manner.

1. Move into the bench.
2. Thigh pads will be in the upper part of the bench, calf pads in the lower position.
3. The larger thigh pads should be in front of the leg, and smaller calf pads behind.
4. If adjustable, move pads behind the calves to a comfortable location.
5. Adjusted the thigh pads so the top of them stops slightly below the hips.
6. The bench is now correctly set for hyperextensions workout.

Thigh pads are positioned below the hips so they can become mobilized during the upper part of the exercise. This is the important distinction from a back extension, where the hips should be immobilized.

How to set up the bench for back extensions workout

For back extensions set up the bench in the following manner.

1. Move into the bench.
2. Thigh pads will be in the upper part of the bench, calf pads in the lower position.
3. The larger thigh pads should be in front of the leg, and smaller calf pads behind.
4. If adjustable, move pads behind the calves to a comfortable location.
5. Adjust the thigh pads so the top of them stops in line with the hips.
6. The bench is now correctly set for back extensions workout.

Thigh pads are positioned inline with the hips so they are immobilized during the upper part of the exercise. This is the important difference from hyperextension, where the hips are mobilized during the top of the exercise.

List of hyperextensions and back extensions

• Hyperextension on hyperextension bench
  • Full hyperextension
  • Partial hyperextension
• Back extension on a hyperextension bench
  • Full back extension
  • Partial back extension
• Hyperextension on a flat bench
• Back extension on a flat bench
• Back extension on floor

#1 Full hyperextension on hyperextension bench

How to do a full hyperextension on a hyperextension bench.

1. Move into the bench and adjust as per hyperextensions workout.
2. Place hands lightly behind the head, or cross in front of the chest.
3. Move body into a straight line, i.e. ankles, hips, shoulders.
4. You are now in the start position.
5. Begin moving downward until a stretch is felt in the hamstrings, exhale during this part.
6. Slowly move back upward until you are back at the start position again, inhale during this part.
7. This is one rep.
8. Pause briefly on the up and down position.
9. Do around 8 – 10 reps and 3 sets.

You should feel the hips engage toward the top of the exercise. If you aren’t getting or feeling any movement or engagement in and around the hips, then the thigh pads may be set too high. If this is the case then simply move them down a little until you do get hip engagement.

#2 Partial hyperextension on a hyperextension bench

How to do a partial hyperextension on a hyperextension bench.

1. 1. Move into the bench and adjust as per hyperextensions workout.
   2. Place hands lightly behind the head, or cross in front of the chest.
   3. Move body into a straight line, i.e. ankles, hips, shoulders.
   4. You are now in the start position.
   5. Begin moving downward until the torso is horizontal, exhale during this part.
   6. Slowly move back upward until you are back at the start position again, inhale during this part.
   7. This is one rep.
   8. Pause briefly on the up and down position.

1. Do around 8 – 10 reps and 3 sets.

You should feel the hips engage toward the top of the exercise. If you aren’t getting or feeling any movement or engagement in and around the hips, then the thigh pads may be set too high. If this is the case then simply move them down a little until you do get hip engagement.

#3 Full back extension on a hyperextension bench

How to do a full back extension on a hyperextension bench.

1. Move into the bench and adjust as per back extension workout.
2. Place hands lightly behind the head, or cross in front of the chest.
3. Move body into a straight line, i.e. ankles, hips, shoulders.
4. You are now in the start position.
5. Begin moving downward until a stretch is felt in the hamstrings, exhale during this part.
6. Slowly move back upward until you are back at the start position again, inhale during this part.
7. This is one rep.
8. Pause briefly in the up and down position.
9. Do around 8 – 10 reps and 3 sets.

You shouldn’t feel any hip movement during the exercise. If you are feeling any movement or engagement in and around the hips, then the thigh pads may be set too low. If this is the case then simply move them up a little until the hips are immobilized during the exercise.

#4 Partial back extension on a hyperextension bench

How to do a partial back extension on a hyperextension bench.

1. Move into the bench and adjust as per back extension workout.
2. Place hands lightly behind the head, or cross in front of the chest.
3. Move body into a straight line, i.e. ankles, hips, shoulders.
4. You are now in the start position.
5. Begin moving downward until the torso is horizontal, exhale during this part.
6. Slowly move back upward until you are back at the start position again, inhale during this part.
7. This is one rep.
8. Pause briefly on the up and down position.
9. Do around 8 – 10 reps and 3 sets.

You shouldn’t feel any hip movement during the exercise. If you are feeling any movement or engagement in and around the hips, then the thigh pads may be set too low. If this is the case then simply move them up a little until the hips are immobilized during the exercise.

#5 Hyperextension on a flat bench

How to do hyperextensions workout on a flat bench.

1. Find a standard flat bench.
2. Lay on the bench face down with torso unsupported off the edge.
3. Position your hips in line with the edge of the bench.
4. Place hands behind ears, or crossed in front of the chest.
5. Have ankles, hips, and shoulders in a straight line.
6. You are now in the start position.
7. Lower yourself as far as you feel comfortable, exhale on this movement.
8. Slowly move back upward until you are back at the start position again, inhale during this part.
9. This is one rep.
10. Pause briefly on the up and down position.
11. Do around 8 – 10 reps and 3 sets.

Moving the hips far up the bench pushes your center of balance past the edge of the bench. This means you will almost definitely require a buddy to hold your ankles. Otherwise, you will tumble off the edge of the bench.

You will also be limited by the height of the bench on far downwards you will be able to lower yourself. However, the range of movement will still be greater than doing them on the floor.

You should feel the hips engage toward the top of the exercise. If you aren’t getting or feeling any movement or engagement in and around the hips, then you may be too far down the bench. If this is the case then simply move forward a little until you do get hip engagement.

#6 Back extension on a flat bench

How to do back extensions on a flat bench.

1. Find a standard flat bench.
2. Lay on the bench face down with torso unsupported off the edge.
3. Position your hips just behind the edge of the bench.
4. Place hands behind ears, or crossed in front of the chest.
5. Have ankles, hips, and shoulders in a straight line.
6. You are now in the start position.
7. Lower yourself as far as you feel comfortable, exhale on this movement.
8. Slowly move back upward until you are back at the start position again, inhale during this part.
9. This is one rep.
10. Pause briefly on the up and down position.
11. Do around 8 – 10 reps and 3 sets.

You may require a buddy to hold your ankles on this one. Otherwise, you may tumble off the edge of the bench.

You will also be limited by the height of the bench on far downwards you will be able to lower yourself. However, the range of movement will still be greater than doing them on the floor.

You shouldn’t feel any hip movement during the exercise. If you are feeling any movement or engagement in and around the hips, then you may be too far up the bench. If this is the case then simply move back a little until the hips are immobilized during the exercise.

#7 Back extension on the floor

How to do back extensions on the floor.

1. Find an exercise mat or similar soft surface.
2. Lay on the mat face down.
3. Place hands behind ears, or along the sides.
4. You are now in the start position.
5. Slowly raise yourself upwards until you feel the muscles contract in the lower back, inhale during this part.
6. Slowly lower yourself to the start position.
7. This is one rep.
8. Pause briefly at the up position.
9. Do around 8 – 10 reps and 3 sets.

This exercise has the smallest range of movement of all the back extension and hyperextension exercises. However, it also requires basically no equipment. A massive plus point if you’re short on time or equipment.

Unlike the other variations, this one requires the back to be curved back past a straight line. This is fine, however, don’t push too far up.

Back extensions and hyperextensions workout at home

Most of us don’t have a hyperextensions bench at home. However, an exercise mat, stability ball, and basic flat bench should give you plenty of options to get a good workout on your back.

Check out the videos below for some good ideas and variations.

A final note on back extensions and hyperextensions workout

This advice relates to all of the above workout exercises.

The number of reps you can do will vary on your current fitness and strength level. Do the number up to which you feel comfortable, and never overdo it with these.

Take as much rest as needed between sets to ensure the correct form on the next set.

Progression options for back extensions and hyperextensions workout

There are a number of options to progress your ability doing these exercises.

• Increase the number of reps/sets.
• Decrease the rest period between sets.
• Hold weight while doing the exercise.

Take care when adding weight to this exercise. As mentioned before the back is one of the more commonly injured areas of the body. Take your time and increase the amount of weight slowly. Start with a very small amount of extra weight to begin.

Build your strength first by increasing reps and sets. This is much less risky than adding weight. Add weight only when confident your back is strong enough to handle it.

Conclusion

Back extensions and hyperextensions are great complimenting exercises for crunches and sit-ups. They keep your core balanced and strong. Having a strong core is fundamental to building strength everywhere else on the body, and essential in everyday life.

The fact that these exercises reduce your chances of developing chronic back pain is reason enough to do them.

Perhaps more so than with any other exercise, remember to take great care when doing these. Especially if you’re just starting out doing them. Take your time and progress slowly.

Now, no more excuses and go do a back extensions and hyperextensions workout!

Disclaimer

Always consult your GP before undertaking any form of weight loss, fitness, or exercise.