Back Extension (Hyperextension)

The technique.

1. 01

   Adjust the hyperextension bench so your hips are just above the pad, allowing for a full hinge.

2. 02

   Hook your heels under the footpads, keeping your body in a straight line.

3. 03

   Cross your arms over your chest or hold a weight plate.

4. 04

   Hinge at your hips, lowering your torso until it's almost perpendicular to your legs.

5. 05

   Engage your glutes and lower back to raise your torso back to the starting position.

What goes wrong.

• ×Rounding the back excessively, especially at the bottom.
• ×Hyperextending the lower back at the top, causing discomfort.
• ×Not hinging at the hips, turning it into a spinal flexion/extension.
• ×Using momentum to return to the top, rather than controlled muscle contraction.
• ×Allowing the hips to lift off the pad, reducing stability.