Exercise guide · Beginner · Compound

Hyperextension: How to Do It & Muscles Worked

The hyperextension is a bodyweight exercise that targets the spinal erectors and lower back, with secondary emphasis on the glutes and hamstrings. It is performed on a hyperextension bench and involves lowering and raising the upper body while keeping the back straight.

Primary muscles
Not recorded
Secondary muscles
Hamstrings , Glutes
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the hyperextension
Front view: muscles worked by the hyperextension. Secondary: hamstrings and glutes.
Back view: muscles worked by the hyperextension. Secondary: hamstrings and glutes.
Primary Secondary

How to do the hyperextension

  1. Step 1: Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
  2. Step 2: Cross your arms over your chest or place your hands behind your head.
  3. Step 3: Lower your upper body towards the ground while keeping your back straight.
  4. Step 4: Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the hyperextension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.