FitCi
Back Extension (Hyperextension) is a compound exercise targeting the glutes: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, legs. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie face down on a 45-degree bench so the top edge of the pad sits just below your hip crease.
- Secure your ankles against the rear pads and cross your arms over your chest.
- Keeping your back straight, slowly lower your torso forward from the hips.
- Squeeze your glutes to raise your torso until it is in line with your legs.
- Pause for 1 second at the top; lower again without overarching your lower back.
Coaching tip
Instead of overarching your lower back at the top, stop and squeeze your glutes when your torso forms a straight line with your legs.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Barbell Romanian Deadlift, Glute Bridge
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.