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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

hinge · intermediate

Back Extension

Also called: 45-degree back extension, Hyperextension

Superman — lift, hold, lower

Coaching cues

  • Pad at your hip crease so your hips can fold
  • Lower with control, hinge from the hips
  • Squeeze your glutes to come up to a straight line
  • Stop at neutral, don't crank past it

Common mistakes

  • Hyperextending the spine at the top
  • Setting the pad too high so the movement comes from the lower back
  • Using momentum instead of the glutes and hamstrings

Take care with: lower back. Members who list these injuries never see this exercise in a program.

Easier: Superman

Harder: Romanian Deadlift

← All exercises

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