Hyperextension (exercise)

This article is about the body exercise. For the anatomical movement of joints, see Extension (kinesiology).

Hyperextensions being performed using a Roman chair for support

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 on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and hips up. Another version is the bird dog exercise, performed lying or the knees, where one arm and the opposite leg are lifted.

Strength training exercises

Quadriceps (front of thighs)	Deadlift (c) Leg extension (i) Leg press (c) Lunge (c) Squat (c)

Hamstrings (back of thighs)	Deadlift (c) Good-morning (c) Leg curl (i) Squat (c)

Calves	Calf raise (i)

Pectorals (chest)	Bench press (c) Chest fly (i) Dips Machine fly (i) Push-up (c)

Lats and trapezius (back)	Bent-over row (c) Chin-up (c) Pulldown (c) Pullup (c) Seated row (c) Shoulder shrug (i) Supine row (c)

Deltoids (shoulders)	Front raise (i) Head stand into Handstand push-up (c) Lateral raise (i) Military press (c) Rear delt raise (i) Shoulder press (c) Upright row (c)

Biceps (front of arms)	Biceps curl (i) Chin-up (c)

Triceps (back of arms)	Close-grip bench press (c) Dip (c) Pushdown (i) Triceps extension (i)

Forearms	Wrist curl (i)

Abdomen and obliques (belly)	Crunch (i) Leg raise (c) Russian twist (c) Sit-up (c)

Lower back	Deadlift (c) Good-morning (c) Hyperextension (c)

See also Bodybuilding Bodyweight exercise Calisthenics Weightlifting Plyometrics Weight training (List of exercises) Gym Legend (c) - compound exercise, (i) - isolated exercise

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Hyperextension (exercise)

See also