Hyperextension - technique, muscles, variations

The most common exercise for developing back muscles is hyperextension.
The variety of performance options and the versatility of the exercise allows you to strengthen not only the lower back, but also the muscle that straightens the spine, buttocks and back of the thigh.

The benefits of exercise

In addition to the obvious use of the exercise to work out the muscles of the back surface of the body, hyperextension will be useful in the following situations:

  1. When your lower back hurts. In this case, we recommend doing without weight in combination with training the abdominal muscles.
  2. As a point warm-up immediately before heavy back exercises, such as deadlifts.

  3. Also, the exercise can be used to prepare back muscles for heavier loads in beginners. The best option is a month of training in the simulator for hyperextension. Then you can proceed to deadlift.
  4. Home variant of lower back training: in the apartment, or on any sports ground where there are conditions for this.

Hyperextension - technique, muscles, variations

The main load in this exercise is assumed by the extensors of the back (long muscles going along the spine), gluteus maximus muscles, and also thigh biceps.

Below we will consider the main types of hyperextension, variations for the home and gym. The classic simulator for hyperextension, a Roman chair, a goat, a Swedish wall and an ordinary sofa will help us with this.

We make hyperextension in the hall

The gym is good because it has special equipment that allows you to work out the muscles as efficiently and safely as possible. The correct technique for performing hyperextension is the key to the health of your back.

Using a goat

One of the oldest ways to pump your lower back is to bend over the goat.

We need an ordinary sports goat (not an animal!) And a Swedish wall. If there is no wall, you can ask a partner to help.

Let's analyze the version with the wall:

  1. We put the goat so that, if you lie on it, your legs reach the crossbars of the Swedish wall.
  2. We lay our pelvis on the goat face down. It is advisable that the pelvis fit completely on a sports apparatus.

  3. We start the heels under the crossbar of the wall. There are two options: either the legs are at the same level as the head, or lower. Focus on your feelings, what height of the legs will be more comfortable. In the case of a partner, ask him to firmly grab you by the legs and prevent the body from swinging.
  4. Hands are fixed with a cross on the chest, or behind the head.

    When arms on the chest is an easier option than arms behind the head. The initial position of the body is a straight line so that the spine is straightened. It is not necessary to bend your back in an arc, as well as do an exercise with a stoop round back. Raise your head up (fix it in this position). We begin to sink down, bending only in the lower back.

  5. We reach an angle of 90 degrees (perpendicular to the floor, if the legs were on the same level with the body, and slightly higher if the legs were below the body). In case of problems with the spine, the angle may be less.
  6. We go back and bend so that the body is in one line with the legs. We linger at the top point for 1-2 seconds. Do the desired number of repetitions.

If your partner insures you, show him how to keep you. It will be convenient if he fixes your feet between the elbow and his body (armpits). The goat is a tall shell, so it’s possible. With a lower projectile, it is recommended to put the insurer on a bench.

On the simulator and Roman chair

Today, each gym is equipped with special simulators for hyperextension.

And this is very good. They can swing not only the back, but also the lateral abdominal muscles and even the press.

Hyperextension - technique, muscles, variations If for some reason there is no such simulator in the gym, you can use the Roman chair. The footrest moves and can be customized to fit your height.

Hyperextension - technique, muscles, variations

Technique for performing the exercise on the simulator for hyperextension:

  1. Adjust the simulator so that your pelvis rests firmly on its pillow.

    The edge of the pillow is where your body bends.

  2. With the back of the legs we rest against the rollers. It is necessary to lie so that the rollers rest on the Achilles tendon, and not on the calves - girls can earn bruises there.
  3. We cross our arms behind our heads or on our chests. The case is an absolutely straight line.

  4. We make the same movements as in the previous case through the goat. We do not allow back excesses and jerks.

Once again, we note that you need to adjust the simulator so that the pelvis lies on the pillow. Everything that starts from your lower back and above should hang in the air. If the pillow falls on your hips, and even worse, if on your knees - you did not lie correctly.

In the Roman chair, the exercise is performed in exactly the same way.

In some cases, after the exercise, the girls may remain bruised on the hips. However, usually both the hyperextension simulator and the Roman chair are lined with soft materials, so no one gets bruises when done correctly.

Home hyperextension

At home, this exercise can be used to improve the back and stabilize the spine.


The ball for fitness is an excellent option for working with the press and lower back at home.

It is also a good option for pregnant women or people who have lower back pain.

Hyperextension - technique, muscles, variations

The fact is that the spine does not receive the same pressure from gravity as when exercising in the simulator. Because your body is on a cushioning ball.

Consider how hyperextension is done correctly on the fitball:

  1. We put the ball in the middle of the room, lay it with its back up so that the legs are on the floor, the pelvis on the ball, and the body in front the ball.
  2. We recommend straightening your arms in front of you, in case you roll down.

    It will be insurance. The muscles of the legs hold the legs near the floor (we rest against the heels).

  3. We begin to lower the torso down while the ball allows this. Thus, you can lean 45-60 degrees.
  4. Do not forget about posture - in the lower back there is a deflection, shoulders are straightened.

  5. We do the required number of times - usually it is 15-20 in two approaches. We pull the muscles after the exercise.


We make hyperextension in the courtyard

Pay attention to whether there are two parallel pipes in the school yard, or at the nearest sports ground ( each pipe is horizontal) of different heights. If there is, we go there to train the back muscles.

  1. We start the heels under the lower pipe, and with our feet or hips we lay upside down on the higher pipe.

  2. We recommend placing a towel under the upper tube to avoid bruising on the legs.

This option is inconvenient in that the distance between the pipes cannot be changed, and very often the pipes abut against the hips. From such a point load, girls may bruise. And the weather does not always allow you to go to the yard.

Of course, this is not a special simulator or even a Roman chair, but sometimes it helps.

Performing on the couch

Everything is simple here - lie down on the couch so that your hips and legs are on it. We lay down face down. A partner (or partner) sits on your knees, taking your hands back and leaning them on your heels. Thus, your knees and heels are fixed on the couch. And you can tilt with a comfortable position for you.

Good and useful entertainment.

One minus - the partner may not be heavy enough, and you outweigh it. So be prepared to put your hands in front of you. With this version of the exercise, the same muscles work as on a chair or in a simulator.

Recommendations for implementation

As in any exercise, there are moments that should be paid special attention when performing hyperextension.

Hyperextension - technique, muscles, variations

Here they are:

  • Posture. The loin is always and in any position curved so that the pelvis goes back, and should not be round.
  • If you want to pump the muscles that straighten the spine (run along it) along the entire length - bend the back as much as possible (lower the body as far down). At the same time, the lower back also bends, but already back. This option loads the spine and is not recommended as a worker.

    Many trainers correct students when they see such a performance.

  • If you leave the pelvis hanging in the air (the simulator’s pillow rests in the middle of the thigh), the load will go more from the back to the buttocks and back of the legs.
  • We fall on the inhale, rise on the exhale. And at the top point we are delayed for 1-2 seconds.
  • Remember how to do hyperextension correctly before working with weight.


Try to avoid the mistakes that most beginners make:

  1. A large range of motion. You go up a lot. And the body bends by 15-25 degrees.This is acceptable if you have done the last repeat and want to stretch out. Or you pull the abs muscles after training.

    In working approaches, this is not necessary - why create unnecessary stress for the spine.

  2. Fast jerking movements. We do the exercise slowly.
  3. We keep the weight near the forehead, behind the back of the head, or, in general, in front of the head. If you hold the weight behind your head, the load on the spine increases.

    And if you go further than your crown, you’ll also be in your arms. It turns out that you are making some kind of new base where almost all the muscles of the body work.

  4. Very often, beginners begin the exercise the first time with weights. First you need to work out the technique. Do 3 sets of 15-20 times.

    Believe me, you will not find it enough.

Option for the buttocks

To shift the emphasis of the load from the back to the gluteal muscles, the exercise is performed with a rounded back. However, it should be performed only if you have mastered the technique of classical hyperextension and do not have problems with the spine. Buttocks during movement should be as tight as possible.

It is also worth saying that the hyperextension exercise can be performed in the opposite position of the body (the body is on the support, and the legs are in the air).

This is the so-called reverse hyperextension for the buttocks. This option is preferable.

Hyperextension - technique, muscles, variations

For execution it will be more convenient to use a Roman chair or a horizontal bench.

The technique is as follows:

  1. We get to the bench, lay on it so that the entire lower body remains in the air. We lean on the lower abdomen.

  2. With our hands we take up an emphasis for legs.
  3. We bend in the lower back and begin to raise our legs as high as possible. Here we raise it as much as possible in order to best load the buttocks. As weights, you can use weighting materials for the legs. We do 3 sets of 10-12 times.

Thanks to this option of exercise, your buttocks will become round and mouth-watering (for girls).

Different training schemes

How to use this exercise, depending on your goals.

As a warm-up before a more difficult exercise

We recommend doing 2 warm-up approaches 15 times without weight. It is possible immediately after cardio loading. Then you can proceed, for example, to deadlift.

If your back hurts

A better option for you is hyperextension on the fitball. Do 2-3 sets of 15 times. Moreover, the first training should include only 2 approaches. You can train 2-3 times a week. The benefits are guaranteed.

If you decide to work with weights

The first approach is always done without weight. Then we begin to gradually increase weights in increments of, for example, 5 kg. If you have a working weight of 30 kg, then do 10 repetitions with 5 kg, 7 with 10, 5 with 20 and then take the working weight. You will need a Roman chair or a special simulator.

It is important to prepare the muscles for exercise.

Remember - this is a generalized option, but each organism is individual. Someone may start working weight right away and not get injured.And someone will break quickly.



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