Weighted Hyperextension
Position yourself face down on a Roman chair with your hips on the pad and feet locked under the foot pads. Hold a plate against your chest or behind your head. Bend at the hips to lower your torso toward the floor with a neutral spine, then drive back up by squeezing your glutes and lower back until your body forms a straight line. Avoid hyperextending past neutral.
How it is executed
- Position yourself face down on a Roman chair with your hips on the pad and feet locked under the foot pads.
- Hold a plate against your chest or behind your head.
- Bend at the hips to lower your torso toward the floor with a neutral spine, then drive back up by squeezing your glutes and lower back until your body forms a straight line.
- Avoid hyperextending past neutral.
- Muscles worked
- Back
- Primary muscle
- Lower back
- Equipment
- Roman chair · Other
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
