Movement overview

The Weighted Back Extension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the spine against resistance, typically performed on a hyperextension bench with added weight for increased intensity.

Step-by-step cues

1. Position yourself face down on a hyperextension bench, securing your feet under the foot pads.
2. Align your hips with the edge of the pad to allow for full range of motion.
3. Hold a weight plate or dumbbell close to your chest with both hands.
4. Start with your body in a straight line from head to heels.
5. Lower your upper body slowly towards the floor by bending at the hips, keeping your back straight.
6. Pause briefly at the bottom of the movement, then engage your lower back and glutes to raise your torso back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure your movements are controlled and deliberate to maximize muscle engagement and minimize injury risk.
• Keep your core tight throughout the exercise to maintain stability and support for your lower back.
• Avoid hyperextending your back at the top of the movement; stop when your body is in a straight line.
• Start with a lighter weight to master proper form before progressing to heavier loads.
• Focus on squeezing your glutes and hamstrings as you lift to enhance muscle activation.