Single-Leg Back Extension (hyperextension bench)

Lower Back, Glutes, HamstringsHyperextension Bench

Single-leg back extensions target the glutes, hamstrings, and lower back. Using one leg increases pelvic stability demands and helps fix muscular imbalances.

How to do it

1Adjust the bench so the hips sit just past the pad, and hook one foot under the roller.

2Cross your arms over your chest and set your spine neutral.

3Inhale and smoothly hinge forward at the hips to lower your torso.

4Exhale and drive through your stance-leg glute and hamstring to lift your torso back in line with your leg.

5Lower back down under control without jerking or dropping fast.

Common mistakes

Hyperextending the lower back at the top, overloading the spinal discs.

Rounding your back as you lower, shifting work from the glutes to the spinal ligaments.

Tilting your pelvis toward the free leg, disrupting proper movement mechanics.

Breathing

Inhale as you lower your torso; exhale as you raise back up to the starting position.

Make it harder or easier

To make it easier, reduce the range of motion or lightly grip the handles for support.

To make it harder, hold for two seconds at the top or hold a small weight plate against your chest.

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.