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.


Workouts Plans with Back Hyper-Extensions

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Beginner
Hypertrophy Beginner
Sport Specific Intermediate
Muscular Definition Intermediate
Sport Specific Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.