Plate Hyperextension
Description
The plate hyperextension is a loaded version of the hyperextension where you hold a weight plate against your chest while performing the exercise. The added load builds the lower back, glutes, and hamstrings progressively. It is the simplest way to add resistance to bodyweight hyperextensions.
Muscle Group
Equipment Required
Plate Hyperextension Instructions
- Set up on a 45-degree or horizontal hyperextension bench. Adjust the pad to sit just below your hip crease.
- Lock your feet under the leg pads. Hold a weight plate against your chest with both hands.
- Cross your arms over the plate to keep it steady.
- Start hinged forward at the hips. Brace your core.
- Extend your torso up by contracting your glutes and lower back.
- Stop when your body forms a straight line. Do not hyperextend.
- Lower under control back to the starting hinged position.
- Repeat for the desired number of reps. Use heavier plates as you get stronger.
Plate Hyperextension Form & Visual
Plate Hyperextension Benefits
- Adds progressive load to bodyweight hyperextensions
- Builds the lower back, glutes, and hamstrings
- Easier to load than holding a barbell
- Excellent posterior chain accessory
- Easy to scale by changing plate weight
- Useful for high-volume back work
Plate Hyperextension Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
