A hyperextension or back extension
 Gluteus maximus
 Biceps femoris
 Spinal extensors

A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.

It may be performed using a Roman chair to hold the feet down and hips up or, without equipment, by lying face-down on the floor, and lifting the torso and arms together up off the floor. It can also be performed, in the bird dog exercise, in a prone position with arms forward. This version involves lifting one arm and the opposing leg at the same time, then releasing.

These strengthen the lower back and are ideal to be used after deadlifts for complete exhaustion of the lower back muscles.


  1. The hyperextension is a good exercise for strengthening the lower back. Set up on a hyperextension machine.
  2. Bending at the waist only and keeping your back straight, slowly lower your upper body down until it's around 90 degrees to the floor.
  3. Raise upper body back to starting position.
  4. Repeat for desired reps.

Exercise Tips:

  1. Do this exercise slowly! Slow and controlled movements will get the best results.
  2. You can make this exercise more challenging by holding a weight plate against your chest.