LOWER BACK · MACHINE
How to do the back extension (hyperextension)
The back extension (hyperextension) trains your lower back, with help from your hamstrings, glutes. Here is how to do it with good form.
Step by step
- Set yourself up on a back extension machine. Have your hips and thighs against the pad and your ankles locked on the foot brace.
- Engage your abs, cross your arms in front of your chest, and take a breath.
- Lower yourself by bending at the hips and move down until you feel a stretch in your hamstrings and glutes.
- Engage your buttocks and lower back to raise your torso to the top position, pausing for a moment and exhaling.
Muscles worked
| Primary | Lower Back |
|---|---|
| Secondary | Hamstrings, Glutes |
| Equipment | Machine |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your lower back
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