Back Extension

Back extensions, or hyperextensions are very challenging exercises. If you are a beginner, start with dorsal raises or back extensions on a swiss ball.

Teaching points

• Use an extension table or similar piece of equipment
  
  
• Rest your thighs on the pad and hook your ankles behind the rollers
  
  
• Start in the position shown in the first photo
  
  
• Extend up through the hips to a parallel position, as shown in the second picture
  
  
• Perform this slowly and return to the starting position under control

Variations & progressions

• Hold a disc weight across your chest with your arms folded to add extra difficulty

Muscles worked

• Erector Spinae
  
  
• Multifidus

Alternative exercises

• Dorsal raise
  
  
• Back extension on a swiss ball

Related injuries

• Lower back pain