Weighted Hyperextension

Description

The weighted hyperextension is a loaded version of the standard back extension, performed on a 45-degree hyperextension bench while holding a weight plate or dumbbell against the chest. Adding load progressively builds the lower back, glutes, and hamstrings far beyond what bodyweight reps can achieve. It is a staple accessory lift in powerlifting and strength programs.

Muscle Group

Back, Glutes, Hamstrings

Equipment Required

Dumbbell

Weighted Hyperextension Instructions

Set up on a 45-degree hyperextension bench. Adjust the pad so it sits just below your hip bones, with your feet locked under the foot pads.
Hold a weight plate or dumbbell against your chest with both arms crossed over it.
Brace your core hard and lock in your back angle.
Start with your torso angled up so your body forms a roughly straight line from heels to head.
Hinge forward at the hips by lowering your torso toward the floor. Keep your back flat — do not round.
Lower until your torso is roughly perpendicular to the floor or until you feel a strong stretch in your hamstrings.
Reverse the movement by squeezing your glutes and hamstrings to bring your torso back up to the straight-line position.
Do not hyperextend (overarch) the lower back at the top. Repeat for the desired number of reps. Increase load progressively over time.