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Hyperextension exercise guide showing 3 movement steps using horizontal Roman chair
Hyperextension exercise guide showing 3 movement steps using horizontal Roman chair
Back3 steps•5s movement guide

Hyperextension exercise image and instructions

See how to do Hyperextension in a clear 3-step exercise image with concise instructions. Focus: erector spinae and lower back using horizontal Roman chair.

#back#bilateral#equipment#erectorspinae#glutes#hamstrings#hyperextensionbench#isolation#lowerback#proneorforwardsupportedonthedeclaredstation#repetition
Read the detailed Hyperextension tutorial →

Short instructions

How to do Hyperextension

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Secure the ankles on the Roman chair, support the pelvis, and lower the torso with control.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and raise the torso until it aligns with the legs.

    Breathing: Exhale through the effort.

  3. 3

    Return under control

    Inhale and lower again without swinging or extending past neutral.

    Breathing: Inhale through the controlled return.

Setup and safety note: Pelvis supported; ankles secured; finish at neutral body line, not beyond it.

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