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Back Extension

🏋️ Calisthenics / Bodyweight · Core

Also known as: back extensions, hyperextension, hyperextensions

Log it by text

Reps
/back_extensions 15
also valid: /back-extensions 15 · /back extensions 15
Sets × Reps
/back_extensions 3x10
also valid: /back-extensions 3x10 · /back extensions 3x10 · /log back_extensions 3x10
Sets × Reps @ Weight
/back_extensions 3x10@45
also valid: /back-extensions 3x10@45 · /back extensions 3x10@45 · /log back_extensions 3x10@45

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Back Extension demonstration animation
Demo: Hyperextension — © Gym visual

How to perform

🎯 SpineGlutesHamstrings🛠 Body Weight
  1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
  2. Cross your arms over your chest or place your hands behind your head.
  3. Lower your upper body towards the ground while keeping your back straight.
  4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
  5. Repeat for the desired number of repetitions.

Related Calisthenics / Bodyweight exercises

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