WhatWorksWhat.
Lower back

Hyperextension (Back Extension)

Erectors lit if you allow flexion at the bottom; glutes lit if you keep it neutral.

Complexity · Lowhypertrophybeginner+Selectorized machine
  • Glutes
  • Hamstrings
  • Lower back
  • Lower back - Spinal erectors
  • Spinal erectors

PrimarySecondary

What it hits

Parts of the target muscle.

  • Spinal erectors

    Hit

    Erector spinae - keeps the spine neutral under load.

The movement

Get it right, not roughly right.

Optimal form

2:26· Enterprise Fitness

How To Do Hyperextensions With Perfect Form

Flexed

Extended

On a 45° hyper bench, ankles locked, pad just below the hips. Hinge forward by rounding the lower back if you want to target the erectors - or stay neutral and hinge from the hips for glute/hamstring. Rise to a straight line, no hyperextension past horizontal.

Common mistakes

  • Hyperextending past horizontal - back pain not muscle gain.
  • Confusing what you're targeting - back-rounded version for erectors, straight-back version for glutes/hamstrings.

Where you should feel it

Erectors lit if you allow flexion at the bottom; glutes lit if you keep it neutral.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains lower back. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Weighted hyperextension

    Plate across the chest.

    100% on target

    On target

    Same target, minor adjustment.

  • Glute-focus hyperextension

    Toes turned out, neutral spine, finish with glute squeeze.

    100% on target

    On target

    Glutes.

  • Horizontal back extension

    Flat hyper bench.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

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  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

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