Weighted Hyperextension

Weighted Hyperextension


This exercise involves lying face down on a hyperextension bench with weights held behind the head, and then lifting the upper body up while keeping the back straight. It primarily targets the lower back muscles and can help improve posture and prevent lower back pain.

Muscle Group

Equipment Required

Weighted Hyperextension Instructions

  1. Adjust the hyperextension bench to your height and secure your feet under the footpads.
  2. Hold a weight plate or dumbbell behind your head with both hands.
  3. Slowly lower your upper body towards the floor while keeping your back straight.
  4. Pause briefly at the bottom of the movement, then raise your upper body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Weighted Hyperextension Form & Visual

Weighted Hyperextension

Weighted Hyperextension Benefits

  • Strengthens lower back muscles
  • Improves posture
  • Increases core stability
  • Enhances overall athletic performance
  • Reduces risk of lower back injury

Weighted Hyperextension Muscles Worked

  • Erector Spinae
  • Glutes
  • Hamstrings

Weighted Hyperextension Variations & Alternatives