September 16, 2022

How to do the Side Raise With Hyper Extension Bench

Back extensions (aka hyper-extensions) are the best exercise for a strong lower back. Good mornings and stiff-leg dead lifts are not comparable. You will learn all you need to know about how to perform back extensions (and reverse hypers). We’ll show you how to use a hyper extension bench or regular bench, a floor, a stability ball and how to do them using bands and a suspension train. All these variations are great for keeping your training interesting and can be used to target your lower back in various ways. You can also do back extensions at home as well as at the gym.

Although the hyper extension bench can be a great tool, it is not the only way to get back extensions.


Hyper extension is a back extension done using a hyper extension chair. Simply extend your back from a flexed posture. Now, place your legs on the hyper extension bench and flex your spine. Next, extend your spine forward to bring your spine back up.

How far does your back stretch?

Your spine’s normal range of motion is 30@ for extension, and 90@ for flexion. Therefore, working with your back extensions to this ROM is fine. This means that you can go a little beyond neutral.

Before performing low back exercises, consult your doctor if you have any lower back problems.

What is a Hyperextension?

It is important to note that extensions on a hyperextension bench are not called “hypertension exercises”. Hyperextension refers to the extension of a joint beyond its normal range.

You can extend your back while hyperextension benches allow you to move your spine in the normal range.

As long as you are able to move normally, your low back (lumbar spine), has approximately 30@ of extension.

While you may try to increase the motion range for back extension exercises, you won’t ever try to expand it beyond its maximum range. Your neck and head should always be in neutral positions.

However, it is acceptable to call back extensions on a hyperextension benches a “hyperextension” (or “hypertension exercise”) in the world of fitness. It’s basically a way to say “back extension on hyperextension benches”. Although you’re not hyperextending your lumbar spine, it is moving through more extension than other exercises if you choose to extend beyond neutral. This can feel a bit like hyperextension.

Hyperextension benches don’t have to be the only method of doing back extensions. Back extensions can be done in many different ways. Back extensions can be done on the ground, on a bench, on stability balls, or using resistance bands and suspension trainings. We will show you some examples of how you can perform back extensions.


No matter what kind of back extension you use, the main purpose is to strengthen your lower back.


Back extensions target the Erector Spinae as the main muscle. The erector spinee is a long muscle that runs the length of your spine. You have one on each side. Spinal stability is the main function of the Erector Spinae.

Three smaller muscles make up the erector Spinae.

  • Spinalis
  • Longissimus
  • Iliocostalis

Doing back extensions will strengthen all these muscles.

Are back extensions good to glutes?

Although the primary goal of back extension exercises is to strengthen the lower back, flexing your spine and stretching your gluteal muscles will stretch tension and provide tension for your hamstrings. Exercising back extensions can also be beneficial for strengthening your glutes as well as your hammies.

Can back extensions work abs?

Not only are they good for our posterior side, but they also activate the transversus. And, depending on how they are done, they may also target other muscles such as the obliques.

We haven’t mentioned the pelvic floor, multifidus and shoulders as muscles that can be used to extend the back.


Back extensions are a sure way to have a stronger, more mobile back. There are also other benefits.

Here are some of the benefits to performing extensions on a regular schedule:

  • Spinal stability
  • More balance and coordination
  • The core strength
  • Better posture
  • Optimal mobility/spinal flexibility
  • Back injury resilience
  • Low back pain relief possible
  • Enhances lifting such as squats or deadlifts to increase strength and endurance. (Often times it is the low back that tires first in these large lifts).


It is worth trying back extensions. These are the best exercises for strengthening your lumbar muscles, which is vital in health and fitness. Many people think that they can get enough development from exercises like RDLs or Good Mornings. But back extensions are better for lower back strength (but less for hamstrings). If you’re an athlete or weightlifter, you should incorporate back extensions into your workouts as you would any other exercise for that muscle group. This will make a significant difference in your ability to lift other weightlifts. You will see a significant increase in your strength and your lower back will not tire as quickly. This is why reps such as squats for reps should be cut short.


Back extensions can be done twice per week. You should aim to do 6 sets per week. Make sure you warm up before you start.


Reverse hyperextension is the opposite of back extension. Your upper body remains fixed while your lower body extends. Reverse hyperextensions, also known as reverse hypers, involve extending your hips out of a flexed position. This will allow you to work all the primary muscles, including your low back , glutes and hamstrings.


Although both back extensions and reverse hypers activate primary muscles in the same way, there are notable differences. Studies have shown that back extensions activate the hamstrings, glutes, and erector spunae more than reverse hypers. This could be interpreted as a reason why back extensions are better. Reverse hypers are beneficial in that they are less taxing on the lumbar spine and reduce lumbar flexion by increasing motion at the hips. What does this mean? For someone who has low back issues, or is recovering from an injury, reverse hypers would be a better choice. However, it must be done slowly and carefully and not with jerky momentum.


You shouldn’t worry about your back getting hurt by bodyweight back extensions as long as your lower back is healthy. Back extensions are designed to strengthen your back, so your back doesn’t get injured from high-risk exercises such as deadlifts and squats. Remember, your lumbar spine is not being hyperextended. It is still moving within its normal range of motion.

You shouldn’t be concerned about causing any injury as long as your hyperextensions and extensions are done correctly.

Are weighted-back extensions bad?

You can also use weighted back extensions. However, you must have the proper form and technique. You should also gradually increase your weight. If you have been doing bodyweight hyperextensions for a while, don’t jump to a 20-pound plate. You can start hyperextensions by adding 5lbs to your weight, 10lbs to your weight, 15lbs to your weight, and so forth, just as you would with any other exercise. You will see an increase in strength, stability, and endurance if you do this.


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