Weighted Hyperextension
Expert Advice
Focus on a controlled movement and avoid overextending at the top to protect your lower back.
How-to-do Steps
- Position yourself face down on a hyperextension bench with your ankles secured.
- Hold a weight plate or dumbbell close to your chest.
- Bend at the waist to lower your upper body towards the floor.
- Raise your torso by contracting your lower back and glutes until your body forms a straight line.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Hyperextension primarily targets the Lats, Glutes, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Glutes40%
Secondary
Hamstrings20%
Equipment
Weighted
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Hyperextension work?
Weighted Hyperextension primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Hyperextension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Hyperextension suitable for beginners?
Weighted Hyperextension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
