> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Back extension

> Beginner · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0ep.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0ep%2Fe0ep-264.mp4?alt=media&token=849f9763-d136-4d7f-90d6-2dd33788cfa8" className="w-full aspect-square rounded-xl" />

Also known as: Hyperextension.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 6 s |

## Technique

1. Lie face down on an elevated surface (such as a Plyo Box), place your legs on the box and the crest of your hips on the edge of the box.
2. Let your chest hang down from the box. Secure your feet under a sturdy support or with the help of a partner. This is the starting position.
3. Lift your chest up until it is at least as high as your hips.
4. Come back to the starting position with control and repeat.

## Form tips

* You can keep your arms close to your body (easier) or extend them overhead (more difficult) or even hold small weights in your hands.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M308.20,148.00 314.20,152.00 314.20,112.00 308.20,120.00ZM322.00,148.00 322.00,120.00 316.00,112.00 316.00,152.00Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/plyo-box" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q008.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c2787f9d0343a39149dc49d414125f3a" alt="Plyo Box" noZoom className="m-0 w-full h-full object-contain" width="218" height="206" data-path="images/equipment/q008.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Plyo Box</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/partner-acrobatics" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Partner acrobatics</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Variations

<Columns cols={3}>
  <Card title="Roman chair back extension" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1cn.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=223a0a4cb8367e3b642c4be7ac70893a" href="/exercises/roman-chair-back-extension-e1cn" width="320" height="320" data-path="images/exercises/e1cn.jpg">Beginner</Card>
  <Card title="Roman chair back extension with twist" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1co.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=56a0142996df95d1c5a1c473c5f6f018" href="/exercises/roman-chair-back-extension-with-twist-e1co" width="320" height="320" data-path="images/exercises/e1co.jpg">Novice</Card>
  <Card title="Weighted Roman chair back extension" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1cy.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=9d2edf5a0407b7076ab11b9ac0395fe4" href="/exercises/weighted-roman-chair-back-extension-e1cy" width="320" height="320" data-path="images/exercises/e1cy.jpg">Novice</Card>
  <Card title="Weighted Roman chair back extension with twist" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1cp.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=7a4fae1bac2b04be3d6b17a114569566" href="/exercises/weighted-roman-chair-back-extension-with-twist-e1cp" width="320" height="320" data-path="images/exercises/e1cp.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Reverse hyperextension" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0eo.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=aee6d4094519798ce6c6d78d5ae69af4" href="/exercises/reverse-hyperextension-e0eo" width="320" height="320" data-path="images/exercises/e0eo.jpg">Beginner</Card>
    <Card title="Prone hyperextension" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rv.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=9f3169ecfdd7289154ebecdb823dc42f" href="/exercises/prone-hyperextension-e0rv" width="320" height="320" data-path="images/exercises/e0rv.jpg">Beginner</Card>
    <Card title="Sphinx pose leg flutters" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05a.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=9ea40805068f7e5558e8b18a70712805" href="/exercises/sphinx-pose-leg-flutters-e05a" width="320" height="320" data-path="images/exercises/e05a.jpg">Novice</Card>
    <Card title="Beginner forward fold" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w00q.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=452933d947f6a861ff1e0bd78774151c" href="/exercises/beginner-forward-fold-w00q" width="320" height="320" data-path="images/exercises/w00q.jpg">Novice</Card>
    <Card title="Arch body rock" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0pz.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=bfc5085ac5e274e5b1837196558052a7" href="/exercises/arch-body-rock-e0pz" width="320" height="320" data-path="images/exercises/e0pz.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/back-extension-e0ep). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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