# Hyperextension - Forge Exercise Library

## Quick Answer

The hyperextension is a bodyweight exercise that targets the spinal erectors and lower back, with secondary emphasis on the glutes and hamstrings. It is performed on a hyperextension bench and involves lowering and raising the upper body while keeping the back straight.

**Details:**
- **Body Part:** Back
- **Equipment:** Body Weight
- **Target Muscle:** Lower Back
- **Secondary Muscles:** Glutes, Hamstrings
- **Difficulty:** Beginner
- **Category:** Strength

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## How to Perform Hyperextension

1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
2. Cross your arms over your chest or place your hands behind your head.
3. Lower your upper body towards the ground while keeping your back straight.
4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
5. Repeat for the desired number of repetitions.

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## Browse Related Exercises

- **[More Back Exercises](https://forgetrainer.ai/exercises/back)**
- **[More Body Weight Exercises](https://forgetrainer.ai/exercises/equipment/bodyweight)**
- **[More Lower Back Exercises](https://forgetrainer.ai/exercises/muscle/lower-back)**

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