Hyperextension (exercise)

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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 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.

References

v t e Strength training exercises

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

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

Calves	Calf raise (i)

Pectorals (chest)	Bench press (c) Chest fly (i) Dumbbell Bench-press (c) 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) Handstand push-up (c) Lateral raise (i) Military press (c) Shoulder press (c) Upright row (c) Rear delt raise (i)

Biceps (front of arms)	Biceps curl (i)

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) Sit-up (c) Leg raise (c) Russian twist (c)

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

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

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Hyperextension (exercise)

See also

References