Back Extension Machine (Hyperextension)

Technique

Lie face down on the machine with your feet and thighs secured under the pads. Lower your torso by hinging at the hips while keeping your back straight. Raise your torso back to horizontal, squeezing your glutes and lower back. Avoid hyperextending at the top.

Steps

1. Secure your feet and thighs under the pads
2. Align the machine pivot with your hip crease
3. Brace your core and keep your spine neutral
4. Lower your torso by hinging at the hips
5. Drive your hips into the pad to raise your torso
6. Stop when your torso reaches horizontal

Common mistakes

• Rounding the back during the descent
• Hyperextending the spine at the top
• Using momentum to swing the torso
• Setting the pad too high on the abdomen

Variations

• Plate-loaded back extension machine
• Selectorized back extension machine
• Weighted back extension machine
• Single-leg machine back extension

FAQ