Machine Back Extension (hyperextension bench)

Lower back, glutes, hamstringsHyperextension Bench

A posterior chain builder on a back extension bench targeting the spinal erectors, glutes, and hamstrings safely.

How to do it

1Adjust the bench so the top of the thigh pad lies right below your hip crease.

2Lock your ankles under the foot rollers, straighten your torso, and cross your arms over your chest.

3Hinge strictly at your hips to lower your torso, keeping your back flat.

4Squeeze your glutes and hamstrings to lift your torso back into a straight line with your legs.

5Hold for a second at the top, then lower under control.

Common mistakes

Hyperextending your lower back at the top, dumping heavy compression into your vertebrae.

Rounding your spine on the way down, losing active control of the movement.

Using swing and momentum to pull yourself up.

Breathing

Inhale as you hinge down; exhale as you raise your torso back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.