Plate Hyperextension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Weighted Back Extension, Hyperextension with Plate
Visualised Target Muscle Groups
Front
Back
How to: Plate Hyperextension
- Position yourself face down on a hyperextension bench with your hips at the edge.
- Secure your feet under the pads and hold a weight plate against your chest.
- Lower your upper body towards the ground, maintaining a straight line.
- Raise your torso back to starting position, squeezing your lower back at the top.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back beyond a neutral position.
- Rushing through the exercise and not controlling the movement.
- Not engaging the abdominal muscles.
Modifications
- Use a lower weight to start.
- Perform with no weight to master the form before adding resistance.
Tips
- Keep your back straight throughout the movement.
- Engage your core to support the lower back.
- Avoid going too low to prevent straining your back.
Plate Hyperextension Alternatives
Tags
back
hip extension
strength
core
hamstrings
exercise
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