Weighted Back Extension
Also known as: Weighted Hyperextension
StrengthCore
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Description
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.
How to Perform
- Position yourself face down on a hyperextension bench, securing your feet under the foot pads.
- Align your hips with the edge of the pad to allow for full range of motion.
- Hold a weight plate or dumbbell close to your chest with both hands.
- Start with your body in a straight line from head to heels.
- Lower your upper body slowly towards the floor by bending at the hips, keeping your back straight.
- Pause briefly at the bottom of the movement, then engage your lower back and glutes to raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
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.
Common Mistakes
- Rounding the lower back instead of maintaining a neutral spine.
- Hyperextending the back at the top of the movement.
- Using momentum to lift the weight rather than controlled movement.
- Positioning the pad too high on the thighs, reducing range of motion.
- Allowing the head to drop forward, misaligning the spine.
- Failing to engage the glutes and hamstrings, overloading the lower back.
- Holding the weight too far from the chest, increasing strain on the back.
- Rising too quickly, compromising muscle engagement and control.
- Not lowering the torso fully, limiting the exercise's effectiveness.
Workout plans with this exercise
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