Watch the video below to see a demonstration of proper form and technique for the hyperextension exercise. You can also check out some more lower back exercise videos or find exercises for other muscle groups.

Instructions for Hyperextension

To perform a set of hyperextension:

  1. Starting Position

    Setup in a hyperextension machine with your feet anchored, your legs straight and your hip bones just over the edge of the cushion. Your trunk should be in a neutral position with your hands placed across your chest.

  2. Eccentric (Lowering) Motion

    Maintain the alignment of your trunk as your rotate your hips forward to lower your chest towards the ground. Stop when you can no longer maintain your position or your trunk is almost perpendicular to the ground.

  3. Bottom Position

    Pause at the bottom position for a 2 sec count to ensure you have optimal alignment of your trunk.

  4. Concentric (Upward) Motion

    Use the anchor of your feet to pull your hips back up by rotating them backwards towards the ceiling. Your trunk should move as a unit, with no lag between the turn of your hips and your shoulders. Remember to squeeze your butt hard at the top to ensure full range of motion and breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of hyperextension repetitions before resting.

This completes one set of hyperextension.

Lower Back Exercise Videos

An image of a man performing the bilateral superman exercise.

Bilateral Superman

An image of a man performing the contralateral superman exercise.

Contralateral Superman

An image of a man performing the deadlift exercise.


An image of a man performing the good mornings exercise.

Good Mornings

An image of a man performing the hyperextension exercise.