Exercise guide
Hyperextension
- Beginner
- Compound
- Rep-based
- Waist
The hyperextension is a foundational hinge movement that strengthens the posterior chain, specifically the erector spinae, glutes, and hamstrings. It is highly effective for improving spinal stability, posture, and functional hip power.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the thigh pad height so the top edge sits just below your hip crease, allowing for full hip flexion.
- Step onto the platform and secure your ankles firmly against the foot pads with your legs straight.
- Stand tall with your body in a straight line and cross your arms over your chest.
How to do it
- Inhale and slowly hinge at the hips to lower your torso toward the floor while maintaining a flat, neutral spine.
- Lower yourself until you feel a deep stretch in your hamstrings or until your torso is roughly parallel to the floor.
- Exhale and engage your glutes and hamstrings to lift your torso back to the starting position.
- Move with a controlled tempo, taking 2 seconds to lower and 1-2 seconds to rise.
Form checklist
- Stop when your body forms a straight line; do not arch your lower back past neutral at the top.
- Keep your chin tucked slightly to maintain a neutral cervical spine throughout the movement.
- Ensure the movement occurs at the hip joint rather than rounding the lumbar spine.
- Keep a micro-bend in your knees to avoid joint strain.
Pro tips
- Focus on 'pulling' your torso up by driving your hips into the pad and squeezing your glutes.
- To emphasize the glutes and hamstrings over the lower back, slightly flare your toes outward and round your upper back slightly while keeping the lower back locked.
Make it harder
- Hold a weight plate or dumbbell against your chest to increase resistance.
- Extend your arms straight overhead to increase the lever length, significantly increasing the demand on the erector spinae.
Frequently asked
- What muscles does the hyperextension work?
- The hyperextension primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the hyperextension?
- The hyperextension requires no equipment — just your body weight.
- Is the hyperextension good for beginners?
- Yes. The hyperextension is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degree Twisting HyperextensionIntermediate · erector spinae, glutes, and hamstrings
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- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius