Plate Hyperextension

Plate Hyperextension


This exercise involves lying face down on a bench or stability ball and holding a weight plate behind your head. You then lift your upper body off the bench or ball, engaging your lower back muscles, and then lower back down. This exercise helps to strengthen and tone the muscles in your lower back.

Muscle Group

Equipment Required

Plate Hyperextension Instructions

  1. Start by lying face down on a flat bench with your hips at the edge of the bench and your feet firmly planted on the ground.
  2. Place a weight plate on the back of your head, holding it in place with your hands.
  3. Slowly raise your upper body off the bench, keeping your back straight and your head in line with your spine.
  4. Hold the contraction for a few seconds, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of reps.

Plate Hyperextension Form & Visual

Plate Hyperextension

Plate Hyperextension Benefits

  • Strengthens the lower back muscles
  • Improves posture and spinal alignment
  • Increases flexibility in the hip and glute muscles
  • Can help alleviate lower back pain
  • Targets the erector spinae muscles, which are important for spinal stability

Plate Hyperextension Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings

Plate Hyperextension Variations & Alternatives