Muscle Groups

back spinal erectors
Hyperextensions, also called back extensions, are mostly performed on a hyperextension bench or Roman chair. This exercise targets the erector spinae muscles of the lower back, which are important for maintaining good posture and preventing lower back pain. To do hyperextensions, you lie face down on the bench with your hips supported and your feet fixed in place. Depending on the bench, you may have a pad to place across the back of your thighs for support. With your hands behind your head or crossed over your chest, you lift your torso up until it is in line with your legs. You then slowly lower back down to the starting position. To increase the difficulty of the exercise, you can hold a weight plate, dumbbell or medicine ball against your chest.