Hyperextension Exercise Guide & Video

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Watch Hyperextension Exercise

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Secure your legs underneath the pad and keep your pelvis on the support pad.

Step 2. Bend at the waist whilst keeping your back straight.

Step 3. Bend to a 90 degree angle then straighten back up.

Step 4. Instead of coming to parallel, hyperextend the back slightly. Be sure to perform this exercise in a controlled motion to avoid injury.


The hyperextension works to build strength in the lower back. It is a good exercise for those who are just beginning to train the low back or who have suffered a low back injury in the past. When performing this exercise, it is important to know the limits of your flexibility. Once you are comfortable with the range of motion, weight can be added to the exercise by holding a dumbbell across your chest. Not a lot of weight is required to make the this exercise an effective one. This exercise should be performed in a controlled manner. Jerking or “exploding” upward could lead to injury.

Hyperextension 3
Hyperextension 4

Updated: April 1st, 2015