Hyperextensions and Reverse Hyperextensions Exercise for back

Why are Hyperextensions such an effective low back exercise?

Want to build a strong Lower back? Hyperextensions exercise directly hits the erector spinae muscles building a strong back.

Reverse Hyperextensions was popularized by powerlifting coach Louie Simmons and it considered one of the best exercises {after deadlifts} for lower back and hip muscle strength training.

Purpose - To Build the lower back Spinal erector muscles.


This exercise is done on an hyperextensions Bench/Roman Chair.


  1. Lie facedown on an Hyperextensions bench and hook your legs under support. Let your body be parallel to the ground.
  2. Clasp your hands on your chest [ or behind your neck ] and bend down through your waist until you reach a 90 degree bend.
  3. Return to the start position but avoid extending beyond the body level.


Points to Remember

  • Exhale while you exert. Its very important to contract the muscles under tension, in this case lower back erectors and hamstrings.
  • Avoid hyperextension beyond the body level.
  • Keep movement always under control without letting gravity taking you down faster.

Making Hyperextensions difficult.

You can also hold a plate to your chest or behind the head for additional resistance if the exercise becomes easy and you can do a lot of reps.

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