Back Extension (Hyperextension)
Trains the lower back. You need a machine. 3 of our free programs use it, across 11 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Back Extension (Hyperextension)
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×10–20the shape they run most (8 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Olympic Lifter | Snatch & Squat | 3×12–15 | Fixed weights |
| Strong Curves (Beginner) | Workout B — Phase 1, Workout C — Phase 3 | 3×10–20 | Fixed weights |
| Texas Method | Recovery Day — Bench Week, Recovery Day — OHP Week | 3×10 | Fixed weights |
See it in action
Watch the Back Extension (Hyperextension) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Back Extension (Hyperextension) trains
Technique
How to do the Back Extension (Hyperextension)
- Position yourself on a hyperextension bench with your thighs resting on the pad and your ankles secured under the footpads. Cross your arms over your chest.
- Keeping your back straight, hinge at your hips to lower your torso toward the floor with control.
- Engage your lower back and glutes to raise your torso back up until your body forms a straight line from head to heels.
- Pause briefly at the top, then lower back down. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Avoid hyperextending at the top; stop when your body forms a straight line to protect your lower back.
- Move slowly and with control in both directions to maximize muscle engagement.
- Exhale as you raise your torso and inhale as you lower it.
- Squeeze your glutes at the top of the movement to share the load with your lower back.
Substitutes
Swap Back Extension (Hyperextension) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Back Extension (Hyperextension) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.