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Hamstrings and glutes ยท Hip extension

Back Extension

A compound hip extension exercise for the lower back and glutes, done with a roman chair. It also works the hamstrings.

Roman chair Compound Reps at bodyweight Also called: hyperextension, 45 degree back extension
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Lower back and Glutes

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • Lower backSpinal erectorsPrimary
  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set the pads. Adjust the pads so they fit you before the first rep.
  2. Set the pad just below the hip bones so you can bend freely at the hips.
  3. Lower with a flat back to a comfortable stretch.
  4. Rise until the body is in a straight line, without arching past it.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching past straight at the top. Stop when the body is in a straight line.
  • Jerking up. Rise and lower under control.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.