How to do the Hyperextension (VERSION 2)
Glutes & HamstringsGlutes & HamsBodyweightIntermediate
The hyperextension is one of the most effective bodyweight movements for building real posterior chain strength through the glutes and hamstrings together. Master this version and you build the foundation for athletic power, injury resilience, and a strong, capable body.
Add this to my personalized plan →Muscles worked
Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- Lock your thighs against the pad and hinge at the hip so your upper body hangs straight down toward the floor.
- Drive your glutes hard as you raise your torso until your body forms a straight line from head to heel.
- Squeeze the glutes and hamstrings fully at the top and hold for a one-count before controlling the descent.
- Lower your torso slowly and with full control, feeling the hamstrings load under tension all the way down.
Common mistakes
- Hyperextending the lower back at the top by arching past neutral, which shifts stress off the glutes and onto the spine, so stop the rep the moment your body reaches a straight line.
- Using momentum to swing up rather than muscular force, which eliminates the training stimulus, so slow the movement down and initiate every rep deliberately from the glutes.
- Allowing the hips to rotate or shift to one side, which creates imbalanced loading, so keep your pelvis squared and symmetrical against the pad throughout every rep.
Pro tip — Tuck your chin slightly and think about pushing your hips into the pad as you rise, this cue activates the glutes earlier in the range of motion and prevents the lower back from compensating.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Glutes & Hamstrings exercises
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