Lumbar hyperextension at the top
Lower back extends past neutral; erectors overload.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Core
Back Extension Machine / Hyperextension
Coaching cues
- Hips on the pad; feet anchored; body hinges at the hip
- Lower until torso is perpendicular to the floor
- Drive back up using the glutes and hamstrings — not the lower back
- Neutral spine at the top — don't hyperextend
Common faults 2
Rounding the lower back at the bottom
Lumbar flexion under load at the base of the movement.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗