Lower Back
Hyperextensions (Back Extensions)
A bodyweight back extension performed on an angled bench that strengthens the lower back with help from the glutes and hamstrings.
Energy burned
≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min
Estimate range 20–33 kcal (±25 %)
Muscle mass worked14 %
Effort during a set7.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Adjust the pad so it sits just below your hip bones, letting you bend freely at the hips.
- 2Hook your heels under the rear rollers and place your thighs against the pad.
- 3Cross your arms over your chest or hold them lightly behind your head, with your body in a straight line.
How to perform
- 1Lower your torso toward the floor by hinging at the hips, keeping your back flat.
- 2Stop when you feel a stretch in your hamstrings or just before your back begins to round.
- 3Squeeze your glutes and lower back to raise your torso until it is in line with your legs.
- 4Pause briefly, then lower again under control.
