What muscles does Back Extension (Weighted Hyperextension) work?

The Back Extension (Weighted Hyperextension) primarily targets the Back, specifically the Lower Back. It also engages secondary muscles including Hamstrings, Hips.

How often should I do Back Extension (Weighted Hyperextension)?

For optimal results, include Back Extension (Weighted Hyperextension) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Back Extension (Weighted Hyperextension)?

To perform Back Extension (Weighted Hyperextension), you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Back Extension (Weighted Hyperextension) suitable for beginners?

Yes, beginners can perform Back Extension (Weighted Hyperextension) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Back Extension (Weighted Hyperextension) at home?

Back Extension (Weighted Hyperextension) requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Back Extension (Weighted Hyperextension)

Learn how to do the Back Extension (Weighted Hyperextension) with proper form, setup, and execution.

This leverage machine movement primarily targets back, including lower back.

How to Perform Back Extension (Weighted Hyperextension)

1
Set yourself up on a hyperextension machine with your hips against the pad and ankles locked under the foot brace.
2
Hold a weight plate or dumbbell against your chest.
3
Engage your abs and take a breath.
4
Lower your torso by bending at the hips until you feel a stretch in your hamstrings.
5
Engage your glutes and lower back to raise your torso back to the top and exhale.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.