Hyperextension is a gym exercise for making the lower back muscles strong. You do this by moving your upper body up and down while your legs stay still. This exercise helps your back, but sometimes you need something different. Maybe the gym does not have the right tool, or you want to try a new way to strengthen your back.

There are many other exercises like hyperextensions. These can also make your back muscles strong without special gym tools.

hyperextensions alternative

Here are my favorite alternatives to hyperextensions.

Superman Exercise

Lie face down on the floor with your arms extended in front of you. Simultaneously raise your arms, chest, and legs off the floor, forming a “U” shape with your body. Hold for a few seconds and lower back down.

How to do:

  1. Lie face down on the floor with your arms extended in front of you
  2. Simultaneously raise your arms, chest, and legs off the floor, forming a “U” shape
  3. Hold for a few seconds
  4. Lower back down

What muscles does it work:

It primarily works the lower back muscles (erector spinae), glutes, and hamstrings.

Reverse Hyperextensions

Perform hyperextensions in the opposite direction by starting in a standing position and hinging forward at the hips, keeping your back straight. You can hold a weight plate or dumbbell in front of you for added resistance.

How to do:

  1. Stand with your feet shoulder-width apart
  2. Hinge forward at the hips, keeping your back straight
  3. Lower your torso towards the floor, going as far as you comfortably can
  4. Squeeze your glutes and hamstrings to return to the starting position

What muscles does it work:

It targets the lower back muscles (erector spinae), glutes, and hamstrings.

Back Raises

Lie face down on a bench or raised surface, allowing your legs to hang off the end. Cross your arms across your chest or hold a weight plate for resistance. Raise your torso off the bench by contracting your lower back muscles.

How to do:

  1. Lie face down on a bench or raised surface, with your legs hanging off the end
  2. Cross your arms across your chest or hold a weight plate for resistance
  3. Raise your torso off the bench by contracting your lower back muscles
  4. Lower your torso back down in a controlled motion

What muscles does it work:

It primarily targets the lower back muscles (erector spinae) and the muscles that support the spine.

Glute-Ham Raise

This exercise requires a glute-ham developer machine or bench. Start with your knees on the pad and torso extended. Raise your body until it’s straight, contracting your hamstrings and lower back.

How to do:

  1. Start with your knees on the pad and torso extended on a glute-ham developer machine
  2. Raise your body until it’s straight, using your hamstrings and lower back muscles
  3. Lower your body back down in a controlled motion

What muscles does it work:

It works the hamstrings, glutes, and lower back muscles (erector spinae).

Good Mornings

Stand with your feet shoulder-width apart, holding a barbell or weight plate across your shoulders. Hinge forward at the hips, keeping your back straight, until you feel a stretch in your hamstrings and lower back.

How to do:

  1. Stand with your feet shoulder-width apart, holding a barbell or weight plate across your shoulders
  2. Hinge forward at the hips, keeping your back straight
  3. Go down until you feel a stretch in your hamstrings and lower back
  4. Return to the starting position by squeezing your glutes and hamstrings

What muscles does it work:

It primarily targets the hamstrings, glutes, and lower back muscles (erector spinae).

Weighted Back Extensions

Lie face down on a back extension bench or Roman chair. Hold a weight plate or dumbbell across your chest or behind your head, and raise your torso until it’s parallel to the floor.

How to do:

  1. Lie face down on a back extension bench or Roman chair
  2. Hold a weight plate or dumbbell across your chest or behind your head
  3. Raise your torso until it’s parallel to the floor
  4. Lower your torso back down in a controlled motion

What muscles does it work:

It primarily works the lower back muscles (erector spinae) and the muscles that support the spine.

Cable Pull-throughs

Attach a rope or straight bar to a low cable pulley. Facing the cable stack, hinge forward at the hips and pull the cable between your legs, squeezing your glutes and lower back at the end of the movement.

How to do:

  1. Attach a rope or straight bar to a low cable pulley
  2. Face the cable stack and hinge forward at the hips
  3. Pull the cable between your legs, squeezing your glutes and lower back at the end
  4. Return to the starting position in a controlled motion

What muscles does it work:

It targets the glutes, hamstrings, and lower back muscles (erector spinae).