The back extension bends and straightens the torso on a bench: spinal erectors, glutes and hamstrings.
1Starting position2End position
Setup
Set the pad so it sits under your hips and your torso can bend freely. Hook your heels, cross your arms on your chest or put your hands behind your head.
Execution
Lie face-down on the hyperextension bench, ankles locked under the pads, arms crossed over your chest — starting position.
Inhale and bend forward slowly with a straight back until you feel a stretch in your hamstrings.
Exhale and raise your torso back up without overextending your back.
Common mistakes
Hyperextending at the top — come up to a straight line, no higher.
Jerking and swinging — move smoothly both ways.
Pad set too high — it digs into your stomach and blocks the hinge; drop it under your hips.
Grabbing a plate right away — get 15–20 clean reps without weight first.
