Weighted Hyperextension
The Weighted Hyperextension strengthens the lower back, glutes, and hamstrings.
- Position yourself on a hyperextension bench with your hips against the pad.
- Hold a weight plate or dumbbell against your chest.
- Lower your upper body towards the ground while keeping your back straight.
- Raise your upper body back to the starting position, engaging your glutes and lower back.
How to perform the Weighted Hyperextension
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Hyperextension using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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