Weighted Back Extension
Weight plate or dumbbell held tightly against the chest.
- Level
- Intermediate
- Equipment
- Hyperextension Bench, Weight Plate, Dumbbell
- Movement
- Back extension · Lying face down
- Tracks
- Weight & Reps
Works
Lower Back Back Glutes Hamstrings
How to do it
- Secure your feet under the pads and hinge forward at the hips.
- Hold a weight plate or dumbbell tightly against your chest.
- Lower your torso until you feel a stretch in your hamstrings.
- Drive your hips forward to return to a straight line.
- Squeeze your glutes hard at the top without leaning back.
Common mistakes
- Hyperextending the lower back at the top of the movement.
- Rounding the spine during the descent phase.
- Using momentum to swing the weight up.
- Looking up which compromises neck alignment.
Safety
Avoid hyperextension at the top to prevent compressing spinal facets.
Do not round your back while holding external load.
Tips
- Keep your chin tucked to maintain a neutral spine.
- Initiate the lift by driving your hips into the pad.
- Think of moving your torso as one solid unit.
Details
- Base movement
- Back extension
- Load position
- Front rack
- Legs
- Both
- Body position
- Lying face down
- Body support
- Hips on a pad
- Load type
- Weighted
