Sitting on Ground Back Hyperextension with Pulley
Seated cable hyperextension that strengthens the posterior chain from a grounded position.
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Sit on the ground facing a low pulley and hold the attachment.
- Extend the torso backward against the resistance into a hyperextension pattern.
- Squeeze the lower back and glutes at the top.
- Return with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Cable Pulley
Coaching tips
Benefits
Seated cable hyperextension that strengthens the posterior chain from a grounded position.
Common mistakes
Avoid using momentum or rounding the upper back excessively.
Make it harder
Increase cable weight or slow the tempo.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you extend, inhale as you lower.
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral 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.