Weighted Hyperextension
How to do it
Starting position
- Hook your feet firmly onto the footplate
- Align your hip bones with the upper-body pad
- Hold a weight plate tight against your chest
- Keep your gaze fixed toward the floor
Movement
- Inhale and slowly lower your torso
- Come up until your back is straight
- Pause briefly at the top
Breathing
Inhale as you lower your upper body and exhale as you come back up
Trainer tips
- Set the pad right below your hips
- Hold the plate to your chest and keep it pinned
- Lift your body into a straight line using your glutes
Cautions
- If you arch your lower back excessively, you can injure your lumbar spine, so only raise until your body is in a straight line
- Using momentum strains your lower back, so move slowly and with control
- Overarching the torso to lift
- Using momentum to lift the weight
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Glutes · Hamstrings |
| Equipment |  Back extension bench Weight plate Dumbbell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
10 similar exercises
Representative exercise: Weighted Hyperextension
- Hyperextension
- Hyperextension (VERSION 2)
- Bodyweight Hyperextension (VERSION 2)
- Plate Hyperextension
- Weighted Hyperextension (on Stability Ball)
- Hyperextension (on bench)
- Back Extension on Exercise Ball
- Hyperextension on a Exercise Ball
- Weighted Plate Hyperextension (VERSION 2)
- Hyperextension (on bench) (Demo 2)
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 8–12 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
45° Hyperextension (Arms in Front of Chest)EasierMachine Back ExtensionEasierBarbell HyperextensionHarder45 degree one leg hyperextension (arms in front of chest)HarderDumbbell Jefferson CurlSimilar exerciseDumbbell HyperextensionSimilar exerciseRack PullSimilar exerciseSuperman Back RaiseSame muscle · different equipmentBarbell Zercher Back ExtensionSame muscle · different equipmentResistance Band Floor HyperextensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.