How to Do Hyperextensions at Home

PDF download Download Article
PDF download Download Article

Hyperextensions, also called back extensions, are basically the reverse of a sit-up. It’s a similar motion, but you’re bending backward instead of forward. Normally, you need a special bench to do the exercise correctly, but if you’re like most people, you don’t have this equipment just lying around at home. Don’t worry, you’re not out of luck! You can still use a flat exercise bench or an inflatable exercise ball to do this great workout from the comfort of your own home.

Method 1
Method 1 of 2:

On a Flat Bench

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f0\/Do-Hyperextensions-at-Home-Step-1.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-1.jpg","bigUrl":"\/images\/thumb\/f\/f0\/Do-Hyperextensions-at-Home-Step-1.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    A flat exercise bench is usually used for exercises like dumbbell presses, but you can repurpose it for hyperextensions. [1] Lay with your chest on the bench, facing the floor. Hang your arms over either side of the bench to balance yourself. [2]
    • Make sure the bench is stable and set up properly so it doesn’t collapse during your workout.
    • If you don’t have a flat exercise bench, they’re easy to find at sporting goods stores or online. You can probably get one for under $100.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/29\/Do-Hyperextensions-at-Home-Step-2.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-2.jpg","bigUrl":"\/images\/thumb\/2\/29\/Do-Hyperextensions-at-Home-Step-2.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Positioning for the hyperextension is a little tricky. Arrange yourself with your upper body off the bench, placing your hips just passed the bench edge. Place your legs straight back, resting on the top of the bench. Keep your back and core tight to stay balanced. [3] [4]
    • If you’re tipping off the front of the bench, you’re probably up too far. Try sliding back a little bit.
    • If you have trouble staying on the bench, place your feet on either side of the bench and squeeze them to hold yourself steady. [5]
    Advertisement
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Do-Hyperextensions-at-Home-Step-3.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-3.jpg","bigUrl":"\/images\/thumb\/6\/6c\/Do-Hyperextensions-at-Home-Step-3.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    When you’re in a comfortable position, relax your back and core to lower your upper body. [6] For your starting position, hold your head as close to the floor as possible without touching it. [7]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/7f\/Do-Hyperextensions-at-Home-Step-4.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-4.jpg","bigUrl":"\/images\/thumb\/7\/7f\/Do-Hyperextensions-at-Home-Step-4.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Tighten your lower back to pull yourself up. Imagine that your hips are a hinge that your body is bending up on. Breathe out as you’re lifting yourself and stop when you’ve gone up as far as you’re comfortable with. [10]
    • Don’t force yourself to go higher than you’re comfortable with. You could pull a muscle if you push your back too hard.
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a9\/Do-Hyperextensions-at-Home-Step-5.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-5.jpg","bigUrl":"\/images\/thumb\/a\/a9\/Do-Hyperextensions-at-Home-Step-5.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Release your lower back muscles to lower your torso. Inhale as you’re lowering yourself. Drop yourself towards the floor slowly until you’re back in your original start position to complete one rep. [11]
    • Whether your hands are in front of your chest or behind your head, keep them still for the whole motion. If you use them for help, you won’t get as good of a workout.
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8c\/Do-Hyperextensions-at-Home-Step-6.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-6.jpg","bigUrl":"\/images\/thumb\/8\/8c\/Do-Hyperextensions-at-Home-Step-6.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Continue raising and lowering yourself with a smooth motion, remembering to breathe out as you lift and breathe in as you drop. For a full set, to 15-20 reps. [12]
    • Don’t worry if you can only do a few reps at the beginning. You just need to practice and build more strength.
    • For a full workout, do 2-3 sets.
    7. Advertisement
Method 2
Method 2 of 2:

With an Exercise Ball

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2f\/Do-Hyperextensions-at-Home-Step-7.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-7.jpg","bigUrl":"\/images\/thumb\/2\/2f\/Do-Hyperextensions-at-Home-Step-7.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    You can also repurpose an exercise ball for hyperextensions. Bring the ball near one of your walls so you can lean on it for stability during the exercise. Kneel with your feet towards the wall and the ball in front of you. [13]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/21\/Do-Hyperextensions-at-Home-Step-8.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-8.jpg","bigUrl":"\/images\/thumb\/2\/21\/Do-Hyperextensions-at-Home-Step-8.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Arrange the ball so it rests just around your hips. Slowly lower yourself down and keep your core tight so you don’t slide off the ball. Keep your feet on the ground to balance and hold yourself steady. [15]
    • Generally, the further the ball is from your chest, the harder the exercise will be. If you’re a beginner, setting the ball just under your chest might be a good place to start.
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3c\/Do-Hyperextensions-at-Home-Step-09.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-09.jpg","bigUrl":"\/images\/thumb\/3\/3c\/Do-Hyperextensions-at-Home-Step-09.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-09.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Plant the soles of your feet firmly so you don’t slide backwards during the workout, and keep your toes touched to the ground. [16] Keep your legs locked so you don’t accidentally push off the wall.
    • Generally, the wider your feet are, the easier the exercise is. Start off with them about shoulder-width apart, then bring them closer if you want more of a challenge. [17]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/57\/Do-Hyperextensions-at-Home-Step-10.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-10.jpg","bigUrl":"\/images\/thumb\/5\/57\/Do-Hyperextensions-at-Home-Step-10.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Lightly rest your hands around your ears. Keep them neutral during the whole exercise so you get a good workout. [18]
    • Just rest your hands on your head, don’t press down. You could hurt your neck this way.
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6e\/Do-Hyperextensions-at-Home-Step-11.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-11.jpg","bigUrl":"\/images\/thumb\/6\/6e\/Do-Hyperextensions-at-Home-Step-11.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Tighten your lower back to lift your upper body. Exhale as you’re lifting. [19] Continue until your hips, back, and neck are all in line. [20]
    • Keep your arms and legs neutral for the entire motion. If you use them for help, you won’t get as good of a workout.
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3f\/Do-Hyperextensions-at-Home-Step-12.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-12.jpg","bigUrl":"\/images\/thumb\/3\/3f\/Do-Hyperextensions-at-Home-Step-12.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Release your back muscles to slowly lower your upper body. Inhale as you’re going back down and maintain a smooth, slow motion. Stop when you reach your starting position to complete a rep. [21]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f2\/Do-Hyperextensions-at-Home-Step-13.jpg\/v4-460px-Do-Hyperextensions-at-Home-Step-13.jpg","bigUrl":"\/images\/thumb\/f\/f2\/Do-Hyperextensions-at-Home-Step-13.jpg\/aid12377915-v4-728px-Do-Hyperextensions-at-Home-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Continue raising and lowering yourself with a smooth motion, remembering to breathe out as you lift and breathe in as you drop. For a full set, to 15-20 reps. [22]
    • Keep your core tight during this workout so you stay balanced on the ball.
    • Don’t worry if you can only do a few reps at the beginning. You just need to practice and build more strength.
    • For a full workout, do 2-3 sets.
    8. Advertisement

Expert Q&A

Search
Add New Question
  • Question
    How can I do hyperextensions without a medicine ball?
    Eric Martinez
    Clinical Performance Specialist & Registered Clinical Exercise Physiologist
    Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications.
    Eric Martinez
    Clinical Performance Specialist & Registered Clinical Exercise Physiologist
    Expert Answer
    Use a chair! There are specialty chairs out there that will help with this, but you can also just use a stable and sturdy chair if you can fit your waist on it.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 0 Helpful 4
  • Question
    Is it better to use a stability ball, or a bench for this?
    Eric Martinez
    Clinical Performance Specialist & Registered Clinical Exercise Physiologist
    Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications.
    Eric Martinez
    Clinical Performance Specialist & Registered Clinical Exercise Physiologist
    Expert Answer
    Definitely the stability ball if you have one. It's going to give you the best support and give you the best bang for your buck from a movement perspective.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 0 Helpful 1
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      • The superman exercise is a simple variation of a hyperextension. You can do it on the floor with no equipment.
        Thanks
        Helpful 2 Not Helpful 0
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      You Might Also Like

      Kegel Exercises for Men: A Step-by-Step Guide
      How to
      Get Stronger and Thicker Wrists
      The Ultimate Guide to Building Muscle Mass
      How to
      Do PC Muscle Exercises
      What Does Sleeper Build Mean on Social Media?
      How to
      Build Muscle at Home
      How to
      Grow Your Masseter Muscle
      How to
      Gain Muscle When You're Skinny
      How to
      Work out With Dumbbells
      How to
      Burn Fat and Build Muscle to Achieve a Lean, Ripped Physique
      How to
      Build a Big Chest
      How to
      Build Bigger Biceps at Home (According to the Experts)
      How to
      Lift Weights
      How to
      Fix a Muscle Imbalance in Your Biceps
      Advertisement

      References

      1. ↑ Katie Dunlop. Certified Personal Trainer & Sports Nutritionist. Expert Interview. 25 August 2021.
      2. ↑ https://youtu.be/81riMKjNBuA?t=4
      3. ↑ https://www.menshealth.com/uk/fitness/a752976/flat-bench-hyperextension/
      4. ↑ Katie Dunlop. Certified Personal Trainer & Sports Nutritionist. Expert Interview. 25 August 2021.
      5. ↑ https://youtu.be/81riMKjNBuA?t=9
      6. ↑ Katie Dunlop. Certified Personal Trainer & Sports Nutritionist. Expert Interview. 25 August 2021.
      7. ↑ https://www.menshealth.com/uk/fitness/a752976/flat-bench-hyperextension/
      8. ↑ Katie Dunlop. Certified Personal Trainer & Sports Nutritionist. Expert Interview. 25 August 2021.
      9. ↑ Katie Dunlop. Certified Personal Trainer & Sports Nutritionist. Expert Interview. 25 August 2021.
      1. ↑ https://www.menshealth.com/uk/fitness/a752976/flat-bench-hyperextension/
      2. ↑ https://www.menshealth.com/uk/fitness/a752976/flat-bench-hyperextension/
      3. ↑ https://powerliftingbelts.org/reverse-hyper/
      4. ↑ https://youtu.be/pxavrBfoWxU?t=29
      5. ↑ Eric Martinez. Clinical Performance Specialist & Registered Clinical Exercise Physiologist. Expert Interview. 18 May 2021.
      6. ↑ Eric Martinez. Clinical Performance Specialist & Registered Clinical Exercise Physiologist. Expert Interview. 18 May 2021.
      7. ↑ https://www.muscleandfitness.com/exercise/workouts/leg-exercises/swiss-ball-hyperextension/
      8. ↑ https://youtu.be/pxavrBfoWxU?t=47
      9. ↑ https://youtu.be/pxavrBfoWxU?t=55
      10. ↑ Eric Martinez. Clinical Performance Specialist & Registered Clinical Exercise Physiologist. Expert Interview. 18 May 2021.
      11. ↑ https://www.muscleandfitness.com/exercise/workouts/leg-exercises/swiss-ball-hyperextension/
      12. ↑ https://www.muscleandfitness.com/exercise/workouts/leg-exercises/swiss-ball-hyperextension/
      13. ↑ https://powerliftingbelts.org/reverse-hyper/

      About This Article

      In other languages
      Thanks to all authors for creating a page that has been read 52,084 times.

      Did this article help you?

      Advertisement