Hyperextension

Muscles worked: Back & Core · Also: Legs

Hyperextension is a prone back exercise: lying face down, you lift your chest and legs slightly off the floor, extending the spine, then lower back down.

Keep the lift gentle and the neck long — look at the floor, not up at the wall — and lift only as high as your back allows without pinching. This is a strength move for the back, not a flexibility contest.

How to do it

1. Lie face down, looking at the floor.
2. Lift your chest and legs slightly off the floor, extending your spine.
3. Keep the lift gentle and your neck long — look at the floor, not up at the wall.
4. Lift only as high as your back allows without pinching, then lower back down.

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Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.