Back
Weighted Hyperextension
The Weighted Hyperextension is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 36%, gluteus maximus 25% and hamstrings (biceps femoris) 14%.
Also known as: weighted back extension
How to do it
- Set the hip pad of a 45 degree back extension bench so its top edge sits just below your hip crease.
- Lock your heels under the foot pads and hold a weight plate flat against your chest with both arms crossed over it.
- Start with your body in a straight line from head to heels.
- Bend at the hips and lower your torso until you feel a stretch in the back of your thighs.
- Squeeze your glutes and lower back to raise your torso until your body is straight again, without leaning back past that line.
Tips
- Keep the plate pinned to your chest so the load stays in the same place every rep.
- Drive your hips into the pad as you come up to bring the glutes into the lift.
Common mistakes
- Hyperextending at the top so the lower back arches past a straight line.
- Setting the pad so high that it blocks the hips from bending.
- Dropping into the bottom and bouncing back up.
Muscles worked by the Weighted Hyperextension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Weighted Hyperextension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Weighted Hyperextension work?
Mainly the spinal erectors (lower back) and gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Weighted Hyperextension good for beginners?
The Weighted Hyperextension is rated intermediate. If you are new, learn the Single Leg Hyperextension first and build up from there.
What is a good alternative to the Weighted Hyperextension?
For example the Back Extension, GHD Back Extension and Hyperextension. They train mostly the same muscles.
How do you make the Weighted Hyperextension harder?
Add weight or reps, or move on to the Jefferson Curl.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.