Hyperextension

Hyperextension is a beginner compound pull using bodyweight. It loads Back.

Why this lift

The Hyperextension is a beginner compound pull lift. It primarily loads Back. Glutes, Hamstrings help. You need bodyweight. Most programs place it near the start of a session, while you are fresh. You may also hear it called Hyperextensions.

Rows and hinges load the upper back. If your bench stalls, this is often why — you cannot press what you cannot set. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Back
• Secondary: Glutes, Hamstrings

Setup

• Stand tall with bodyweight. Soft knees, lats on, bar or load close to the body.
• Brace before the first inch of movement.

How to do it

1. Hinge at the hips, keeping Back loaded and the spine neutral.
2. Drive the hips forward to stand tall. Do not lean back.

Coaching cues

• Push the hips back; shins stay fairly vertical.
• Drag the load up the legs.

Common mistakes

• Rounding the back. Lose load until the spine stays neutral.
• Squatting the hinge. Think hips back, not knees forward.

How to program it

Treat the Hyperextension as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Hyperextension does not agree with you, Barbell Incline Row trains Back with a different setup.

Related lifts

• Barbell Incline Row Back
• Barbell Inverted Row Back
• Barbell Rack Pull Back
• Barbell Row Back
• Bent Over T-Bar Row Back
• Bent Over Underhand Grip T-Bar Row Back

FAQ

What muscles does the Hyperextension work?

The Hyperextension works Back (primary), Glutes, Hamstrings (secondary).

What equipment do I need for the Hyperextension?

You need bodyweight.

Is the Hyperextension suitable for beginners?

Yes. The Hyperextension is marked beginner in this catalog. Start lighter than you think and film one set from the side.