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Barbell Hyperextension
Barbell hyperextension on a Roman chair targets glutes, hamstrings, and lower back to strengthen the posterior chain and enhance core stability; commonly used for hypertrophy and posture improvement.
About Exercise
Equipment
Barbell,
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Traps, Adductors
Accessory Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
8/10Erector Spinae
Adductors
4/10Adductor Magnus
Traps
3/10Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Position yourself on a 45-degree hyperextension bench with feet secured and hip pad at your lower pelvis. Place a loaded barbell across your upper back with hands gripping it securely.
- Inhale and hinge forward at hips to lower torso until perpendicular to thighs.
- Maintain neutral spine or slight round for glute focus throughout descent.
- Exhale and contract glutes and hamstrings to extend hips and raise torso.
- Align torso with lower body at top without over-arching.
- Squeeze glutes briefly then repeat.
Coaching Tips
Form Cues
- Hinge at hips only
- Drive through glutes
- Keep chin tucked
- Avoid lower back pull
- Squeeze at top
Breathing
Inhale during lowering phase; brace core and exhale during the lift.
Tempo
3-1-1
Range of Motion
Lower torso to 90 degrees from horizontal; extend hips to form straight line from head to heels without lumbar overextension.
Safety
Safety Notes
- Stop if lower back pain occurs
- Master bodyweight version first
- Use light weight to control form
- Secure feet firmly
- Avoid if acute back injury present
Spotting
Spotting not typically required; use machine safeties or partner to assist unracking if needed.
Common Mistakes
- Over-arching lower back
- Using momentum to bounce up
- Poor hip pad adjustment
- Gripping bar too tightly causing tension
- Rounding spine excessively for back focus
When to Avoid
- Acute lower back pain
- Herniated disc
- Recent spinal surgery
Flexibility Needed
- Adequate hip flexion
- Thoracic mobility for neutral spine
Build Up First
- Mastery of bodyweight hyperextension
- Hip hinge technique proficiency
- Core bracing competency
Also known as
Weighted Hyperextension, Barbell Back Extension, Roman Chair Extension
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