Back Hyper-Extensions

How to do the Back Hyper-Extensions

Start by lying face down, then raise your arm and head with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and head to the starting position at the same time.

Spotter Information:
Spotting is not necessary, but can be used

Back Hyperextensions Video

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Erector Spinae
  • Lower Back
  • Isolation
  • Bodyweight
  • Home
  • Calisthenics

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
0 lbs20.4 0 lbs


What is a good starting weight?


Based on an average weight lifted of 0 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 0 lbs and aim for 12-15 reps.




Alternatives