5 Back-Safe Alternatives to Hyperextensions You Need to Try

Performing hyperextensions may exert undue pressure on your lower back. 

The hyperextension workout is a remarkably efficient method to focus on and enhance your posterior chain muscles, such as your lower back, hamstrings, and glutes. Nevertheless, it can significantly strain your back muscles. This article will discuss alternative exercises that deliver similar advantages while reducing the risk of back strain.

Before we dive into the alternatives, let’s understand the relevance of hyperextensions. In the modern era, many face the burden of desk jobs that require extended sitting, often resulting in persistent back pain. A comprehensive 12-week study provided strong evidence that lumbar extension exercises, including hyperextensions, can improve muscle strength while concurrently mitigating back discomfort(1).

Unfortunately, Roman chairs required for hyperextensions are not present in all gyms. Additionally, those experiencing severe lower back pain or injuries might find this exercise extremely difficult to execute. Don’t worry! To fortify your posterior chain, there are several alternative exercises you can try as replacements for hyperextensions. 

Substitutes for Hyperextension

Barbell Good Morning

The barbell good morning serves as an excellent substitute for hyperextensions. This movement also works the posterior chain muscles via a hip hinge with the barbell placed on your back. It closely mimics hyperextensions but emphasizes the glutes more due to the bent knee position, leading to enhanced hip mobility. 

When performing the barbell good morning, you can enhance the range of motion by widening your stance. This allows deeper bends, resulting in your muscles being more engaged, fostering growth. People with a long torso but short legs can place the barbell on their rear shoulders instead during the exercise. 

Instructions

1. Position the barbell on your squat rack at armpit level and grasp it with a shoulder-width grip.
2. Place the barbell on your upper back, then adopt a stance with feet shoulder-width apart. This is your initial position.
3. Maintain a neutral back and neck, brace your core and push your hips back while keeping a slight knee bend.
4. Continue until your back is parallel to the ground or you reach your range of motion’s limit.
5. Push through your hips to stand up and return to the starting position to complete the rep.
6. Repeat for several reps.

Dumbbell Romanian Deadlift

The Romanian deadlift mimics the muscle activation of hyperextensions (2). However, this exercise emphasizes your upper quads and glutes more. Performing it with dumbbells is simpler as lighter weights are used. 

To focus more on your lower back muscles while doing the dumbbell Romanian deadlift, move the dumbbells slightly forward. Keep your arms at your sides during the movement to maintain tension in the hamstrings and glutes. Here’s a step-by-step guide for executing the dumbbell Romanian deadlift. 

Instructions

1. Hold the dumbbells close to your knees at all times with straight arms, whether kept in front or to the side.
2. Brace your abs while ensuring your weight is centered on your mid-foot. This is the starting position.
3. With a neutral back, push your hips back slowly while letting the dumbbells drop with your straight arms.
4. Halt when your back is parallel to the ground or upon reaching your range of motion limit.
5. Contract your legs and glutes to stand up and return to the initial position, completing one rep.
6. Repeat for several reps.

Kettlebell Swing

The kettlebell swing is a superb hyperextension substitute that activates the posterior chain muscles. This movement also effectively builds explosive power. Asa result, numerous sportspeople incorporate kettlebells into their workouts.

When performing the kettlebell swing, you can focus on your hip adductors by adopting a wider stance. Here are detailed steps to execute the kettlebell swing: 

Instructions

1. Firmly grasp the kettlebell with both hands and hold it in front of you. Stand with your feet at shoulder-width distance. This is your initial position. 
2. Engage your core and swiftly drive your hips back, allowing the kettlebell to follow until your back is almost horizontal. 
3. Powerfully thrust your hips forward, making the kettlebell swing upwards. 
4. When the kettlebell reaches overhead, guide it back down with straight arms, returning to the starting stance to complete one repetition.
5. Perform multiple repetitions swiftly. 

Banded Pull Through

The banded pull through also targets your glutes, lower back, and hamstrings. This activity develops explosive strength similar to the kettlebell swing. You can vary the difficulty by adjusting the resistance of the resistance bands. 

During the banded pull through, your glutes and hamstrings undertake most of the effort. As such, it serves as a suitable option for those with back issues. Here’s a detailed method to perform the banded pull through.

Instructions

1. Fix the resistance band to a low, stable anchor point.
2. Hold the band with both hands using a double-overhand grip. 
3. With the band passing under your legs, step over it and face away from the anchor point until there is tension in the band.
4. Hinge at your hips while maintaining a straight back, ensuring the band remains tense. This is your starting stance.
5. Lift your body and the band between your legs, pausing at the top.
6. With your back straight, hinge at your hips again, returning to the starting position and completing one rep. 

Reverse Hyperextension

Our last alternative is the reverse hyperextension. Studies indicate that it engages your posterior chain muscles more effectively than the hyperextension (3). Nonetheless, proceed with caution with this bodyweight variant, as the bench may not be very stable.

Instructions

1. Select a firm bench that can support your weight or is securely fixed to the ground. 
2. Lay your chest on it with your torso on the surface but your legs hanging down. This is the initial position.
3. Lift your legs until they are in line with your body.
4. Bring your legs down to the starting position to complete one repetition.
5. Continue for the desired number of reps.

Conclusion

The hyperextension exercise is exceptional for working and fortifying your posterior chain muscles. However, it can strain your back and may not be accessible to everyone due to limited availability of Roman chairs in fitness centers. Luckily, five substitute exercises can effectively target your posterior chain muscles without these disadvantages. These alternatives offer a viable means to manage the challenges linked with hyperextension while taking advantage of posterior chain training.

Follow us on Instagram, Facebook, and Twitter for more workout tips! 

References

1. Steele, J., Bruce-Low, S., Smith, D., Jessop, D., & Osborne, N. (2020). Isolated Lumbar Extension Resistance Training Improves Strength, Pain, and Disability, but Not Spinal Height or Shrinkage (“Creep”) in Participants with Chronic Low Back Pain. Cartilage, 11(2), 160–168. https://doi.org/10.1177/1947603517695614 
2. Andersen, V., Pedersen, H., Fimland, M. S., Shaw, M., Solstad, T. E. J., Stien, N., Cumming, K. T., & Saeterbakken, A. H. (2021). Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women. Journal of sports science & medicine, 20(2), 181–187. https://doi.org/10.52082/jssm.2021.181 
3. Cuthbert, M., Ripley, N. J., Suchomel, T. J., Alejo, R., McMahon, J. J., & Comfort, P. (2021). Electromyographical Differences Between the Hyperextension and Reverse-Hyperextension. Journal of strength and conditioning research, 35(6), 1477–1483. https://doi.org/10.1519/JSC.0000000000004049