Hyperextension (exercise)



A back extension is an exercise that works the lower back as well as the mid and upper back, specifically the Erector spinae. Each of us have two Erector spinae muscles, one of either side of the spine that run along the entire length of the spine. Erector spinae muscles are actually formed of three smaller muscles – spinalis, longissimus, and iliocostalis.

Hyperextension as a misnomer
The name hyperextension is commonly used for back extension exercises that are done using a hyperextension bench in a fitness gym. However the name 'hyperextensions' is a misnomer, because hyperextension means a movement where extension is performed at any joint beyond its normal range of motion. Instead, what one is trying to achieve in the back extension exercise is only to extend the spine within its normal range and not beyond its normal range of motion. When you extend the back from the flexed position, at the end range, your head and neck stays in neutral position.

In fact, back extension beyond the normal range of motion has been found to be detrimental for the exerciser. Hyperextensions during dead lift have been found to lead to lumbar disc pathologies and muscular spasms.

Equipment used


Back extensions can be performed with or without various equipment.


 * Without any equipment: 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. Here you use gravity as resistance to strengthen the back extensor muscles.


 * Using a reverse back extension machine (reverse hyperextension machine): This machine has been used to strengthen not only the erector spinae muscle, but also gluteus maximus and part of hamstring muscles (biceps femoris). When back extension is attempted with this machine, the range of motion at hip is found to be relatively more, while the accompanying stresses at hip and back have been found not to relatively less.