How To Increase Your Lower Back Strength With Hyperextensions

Benefits/Advantages: Hyperextensions are very effective for isolating the muscles of the lower back (erector spinae). It is also a versatile one because it can be performed with or without a machine or stability ball and can be easily modified using your body's own leverage.

Disadvantages: Those who have low back 'issues', or those who are prone to them, must use hyperextensions judiciously because loaded extension could lead to injury. For those with healthy lower backs, the hyperextension exercise is a great way to strengthen and achieve more definition in that area.

Muscle Group(s) Involved: Lower back (erector spinae).Secondary: Glutes, Hamstrings.

Equipment needed: Hyperextension apparatus (either 45° or horizontal)

Execution: Lie facing forward on the machine, securing the back of your heels under the padding. Be sure the machine is adjusted so that your front hip bones are at the very top of the padding. Place your hands across your chest and slowly lower your body - keeping your spine neutral (small inward curve) until you feel your back wanting to round.

Rise back up in the same position - keep your lower back neutral, your eyes facing downward and your chin tucked back. Be sure to rise only until your body forms a straight line and not to "force" extra range by arching your back or lifting your chin/chest upwards.

Variations/Modifications/Progressions:

As mentioned previously, hyperextensions are easily modifiable to accommodate a variety of strength and experience as well as equipment availability. Here are some ways you can adopt to modify the hyperextension:

With Machine:

1. Change the lever: Progress from hands by your side, to hands across your chest, to hands by your ears, to hands outstretched in front of you.
2. Add load: Holding a plate or dumbbell at chest level is an effective way to increase load.
3. Change support: Try a single leg variation. This one will place some more load on your hamstring.
4. Change hinge: You can experiment with placing your hips higher or lower on the apparatus. Placing them lower will key in more on your lower back muscles and may get some activation a little higher up on your back. Placing yourself higher will engage more of your hamstring.

No Machine:

Over a stability ball: Place your front hips on top of the ball and proceed the same way you would as if you were on the machine.

Precautions:

But generally speaking, almost all exercises are "beneficial" only when performed correctly. When doing hyperextensions, the most important thing is to keep your back neutral - try to avoid rounding of the back (ie. going too far down) and try to avoid too much extension (arching).

A 1998 study by Callaghan et al. looked at the extension exercise and the resulting tissue loads. A horizontal hyperextension (over the end of a bench or roman chair) imposes over 1000 lbs of compressive forces on the spine.

So, while this exercise can be beneficial - pay attention to proper form and be sure to listen to your body.

This was mentioned earlier but it's worth expanding on. Like any exercise, the benefit to risk ratio must be taken into consideration. Many people have been performing hyperextensions for years without issues and some have even sworn by them in recovering from low back injuries.