45 Degree Weighted Hyperextension
Weight plate held against chest or behind neck on 45-degree bench
- Level
- Beginner
- Equipment
- Hyperextension Bench, Weight Plate
- Movement
- Hyperextension · Lying face down
- Tracks
- Weight & Reps
Works
Lower Back Back Glutes Hamstrings
How to do it
- Set the pad just below your hip crease and secure your heels under the footpads.
- Hold a weight plate firmly against your chest or behind your neck.
- Hinge at the hips to lower your torso until you feel a stretch.
- Drive your hips forward to lift your torso until your body forms a straight line.
- Squeeze your glutes hard at the top position before lowering again.
Common mistakes
- Rounding the lower back during the descent.
- Lifting the torso too high into excessive arching.
- Using momentum to bounce out of the bottom position.
- Looking up which strains the cervical spine.
Safety
Do not hyperextend the spine past a straight line to prevent vertebral compression.
Maintain a neutral neck alignment to avoid cervical strain under load.
Tips
- Keep your chin tucked slightly to maintain a neutral spine.
- Initiate the movement by driving through the hips, not pulling with the back.
- Stop exactly when your body forms a straight line to avoid hyperextending.
Details
- Base movement
- Hyperextension
- Load position
- Front rack
- Legs
- Both
- Body position
- Lying face down
- Body support
- Hips on a pad
- Load type
- Weighted
