Back extension: how to do it, muscles worked and variations
Trunk and hip extensions on a bench or machine.
- Main muscles
- Gluteus maximus, Erector spinae
- Secondary muscles
- Hamstrings, Deltoid, Trapezius, Multifidus
- Equipment
- Bodyweight, Reverse hyperextension machine, Hyperextension bench
- Variations
- 4
All 4 variations
Superman
Back extension lying face down lifting arms and legs at once, which strengthens the posterior chain with no equipment.
Form. Lie face down with your arms extended in front, lift arms, chest and legs a few centimeters at once with a long neck, hold a moment and lower with control.
Common mistake. Going for too much height, lifting the head to look ahead, driving with jerks, or holding your breath.
Reverse hyperextension
Hip extension with the legs moving on a reverse hyper machine.
Form. Raise your legs to a controlled line without excessive swing.
Common mistake. Using momentum and arching the lower back at the top.
Prone floor back extension
Back extension lying face down on the floor, which strengthens the spinal extensors with no equipment.
Form. Lie face down with your arms by your sides or overhead, lift your chest a few centimeters off the floor lengthening your neck and lower slowly.
Common mistake. Coming up with a jerk, hyperextending the neck, going higher than you can control, or holding your breath.
Glute-biased 45-degree back extension
45-degree hyperextension variation that aims to extend the hip with the glutes while limiting spinal hyperextension.
Form. Set a neutral spine, let the hips flex over the support and rise squeezing your glutes until you are aligned.
Common mistake. Rising by arching the lower back, rounding the neck, bouncing at the bottom, or forcing the range with too much load.
