Home Exercises Erector Spinae Hyperextension
Hyperextension

Hyperextension

Erector Spinae Full GymNO EQUIPMENT
Add to workout
Primary musclesErector Spinae
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12

Overview

1- Set your thighs on the Roman chair pads so your hips can move freely into flexion. Keep your feet planted on the foot supports, your spine in a neutral position, and your elbows turned outward.

How to do it

  1. 1

    Hyperextension is a strong exercise for building your core, lower back, glutes, and hamstrings.

  2. 2

    Hyperextension helps improve posture by working the back muscles and easing tension between the lower back and core. It also builds lower back strength, which can help you stay upright more easily during the day.

  3. 3

    It can also support lower back health, since some lower back pain may come from weak glutes and tight hamstrings.

Muscles worked

Target

Erector Spinae

Muscles worked — Hyperextension

Alternatives & variations

Unilateral Lat Stretch on the Wall

Unilateral Lat Stretch on the Wall

Back / WingErector Spinae Full Gym Stretching
Bent Over Dumbbell Row

Bent Over Dumbbell Row

Back / WingErector Spinae Dumbbells
Dumbbell Deadlift

Dumbbell Deadlift

HipLeg Dumbbells
Side Plank Rotation

Side Plank Rotation

AbsErector Spinae Full Gym
Dumbbell Jefferson Curl

Dumbbell Jefferson Curl

HipLeg Dumbbells
Barbell Bent Over Row

Barbell Bent Over Row

Back / WingErector Spinae Barbell
Aurilx