Hamstring Back Hyperextension
Targets hamstrings with posterior chain activation
LegsBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: Hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Position on hyperextension bench
- Step 2: Focus on hamstring engagement
- Step 3: Lift torso using hamstrings
- Step 4: Squeeze at top
- Step 5: Controlled lowering
Equipment
- Back hyperextension bench optional
Coaching tips
Benefits
Targets hamstrings with posterior chain activation
Common mistakes
Overextending neck
Make it harder
Add weight or slow tempo
Make it easier
Bodyweight only
Breathing
Exhale on lift
Build a workout with this exercise
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Beginner · 4 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.