Exercise / Erector Spinae

How to Hyperextension


1- Position your thighs on the pads of the Roman chair so that your hips are free to flex. Your feet should be flat on the foot supports, your spine neutral, and your elbows pointing out.

2- Flex at your hips and drop your upper body toward the floor, keeping your back flat. Stop bending when the flexibility of your hamstrings restricts further movement.

3- Return to the start position, contracting your hamstrings, glutes, and spinal erectors. Do not extend beyond the start position because you may injure your back.

Hyperextension Benefits

  • Hyperextension exercises are an excellent workout that strengthens your core, lower back, glutes, and hamstrings.
  • Hyperextension movement improves your posture by extending your back muscles and reducing the tension between your lower back and core areas. It also enhances your lower back’s strength, making it easier to stay upright throughout the day.
  • It’s also beneficial for lower back health as some lower back pain can stem from weak glutes and tight hamstrings.

Muscles Worked in the Hyperextension

Target - Erector Spinae
Hyperextension muscle worked