Back · Bodyweight
Hyperextension
How to do the hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set up on a hyperextension bench with your hips on the pad and ankles secured. Hinge forward at the hips to lower your torso, then contract your glutes and lower back to raise your body until it is in line with your legs. Pause briefly, then lower under control.
- 1Lower back, glutes, and hamstrings raising your torso
- 2A controlled hinge through the hips, not the spine
- 3A brief glute squeeze at the top before lowering
Common mistakes
- Hyperextending or arching past a straight body line
- Using momentum to bounce out of the bottom
- Dropping the torso uncontrolled on the way down
Muscles worked
The hyperextension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the hyperextension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.