Barbell Hyperextension

Muscles worked

Setup

1. Adjust the hip pad so it sits just below your hip crease, allowing for a full range of motion without pelvic restriction.
2. Secure your feet firmly against the footplate and lock your ankles under the padded rollers.
3. Position a barbell on the floor directly beneath your shoulders or have a partner hand it to you once positioned.
4. Grasp the barbell with a shoulder-width overhand grip, keeping your arms extended and the bar close to the bench.

How to do it

1. Inhale and slowly lower your torso by hinging at the hips until you feel a deep stretch in your hamstrings.
2. Exhale and drive your hips into the pad to pull your torso back up until your body forms a straight line.
3. Maintain a controlled 3-second descent and a powerful 1-second ascent.
4. Keep the barbell hanging straight down or slightly pulled toward the bench to keep the center of mass stable.

Form checklist

• Ensure the movement occurs at the hip joint rather than rounding or arching the lumbar spine.
• Keep your chin tucked and gaze slightly downward to maintain a neutral cervical spine.
• Stop the ascent when your torso is in line with your legs; do not over-arch the back at the top.
• Keep your core braced throughout the entire set to protect the lower back.

Pro tips

• Focus on 'pushing' your hips into the pad to initiate the upward phase, which better isolates the glutes.
• At the top of the movement, perform a hard glute squeeze for one second to maximize muscle fiber recruitment.

Make it harder

• Implement a 3-second isometric hold at the peak of the contraction.
• Use a snatch-grip (wider grip) to increase the demand on the posterior deltoids and upper traps.

Frequently asked

What muscles does the barbell hyperextension work?

The barbell hyperextension primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell hyperextension?

The barbell hyperextension uses barbell.

Is the barbell hyperextension good for beginners?

The barbell hyperextension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Smith Bent Knee Good MorningIntermediate · erector spinae, glutes, and hamstrings
• 45 Degree Hyperextension Arms In Front Of ChestBeginner · glutes and hamstrings
• 45 Degree One Leg Hyperextension Arms in Front of BodyIntermediate · erector spinae, glutes, and hamstrings
• 45 Degree Twisting HyperextensionIntermediate · erector spinae, glutes, and hamstrings