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Weighted Back Extension

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Bodyweight
Type
Compound
  1. Weighted Back Extension, position 1 of 2Position 1 of 2
  2. Weighted Back Extension, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Set the pad just below your hip bones and hook your heels under the foot pads.
  2. Hold a weight plate or dumbbell tight against your chest.
  3. Hinge at the hips and lower your torso until you feel a stretch in your hamstrings.
  4. Raise your torso until your body forms a straight line.
  5. Move smoothly and stop at a straight line; don't jerk the weight or arch your lower back at the top.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Back Extension (Weighted Hyperextension) · Weighted Hyperextension · Weighted 45° Hyperextension · Weighted Roman Chair Back Extension · Back Extension (Weighted)

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