Weighted 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
- 6
- Alternate Names
- Weighted Back Extension, Weighted Hyperextension
How to: Weighted Hyperextension
- Position yourself on a hyperextension bench face down.
- Adjust the pads so they brace your upper thighs.
- With feet secured, lower your upper body towards the floor while keeping it straight.
- Raise your upper body back to the level of your lower body in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the lower back to round during the movement.
- Lifting too heavy, leading to poor form.
- Not engaging core muscles while performing.
Modifications
- Perform without weights for beginners.
- Use a stability ball for additional support.
Tips
- Keep your back straight throughout the movement.
- Do not hyperextend your spine at the top of the movement.
- Focus on controlled movements to engage the targeted muscles.
Weighted Hyperextension Alternatives
Tags
back
strength
hips
erector spinae
glutes
hamstrings