Exercises

Weighted Back Extensions

Also known as Weighted Hyperextensions

What It Is

Raises your upper body against gravity to strengthen the back of your body. It helps you stand tall and lift from the floor safely.

How to Do It

Set the hip pad just below your hip bones and hook your ankles under the rollers. Hold a weight against your chest. Bend at the hips to lower your upper body, then rise until your body forms a straight line.

Tips

Stop at a straight line, not arched past it. Squeeze your glutes to start each lift.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Back Extension Bench

Any one of these

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