How to do a back extension (hyperextension)

lower back, glutes, hamstrings

Muscles worked
lower back, glutes, hamstrings
Where
At the gym
Equipment
  • No equipment

How to do it

  1. Set the pad just below your hip bones, heels under the rollers, arms crossed on your chest.
  2. Lower your torso forward with a flat back until you feel a stretch in your hamstrings.
  3. Squeeze your glutes and rise until your body is in one straight line with your legs.
Common mistake

Swinging up past straight and overarching the lower back.

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