Strength Training · Bodybuilding · Powerlifting
Weighted Back Extension
The weighted back extension is a hip-hinge exercise performed on a back-extension bench while holding a weight plate. It strengthens your lower back, glutes, and hamstrings.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Adjust the bench so the top of the pad sits just below your hip crease.
- Position yourself face down with your feet firmly secured against the bench supports.
- Hold a weight plate against your chest with your torso aligned with your legs.
- Lower your torso by bending at your hips until you feel a comfortable stretch behind your thighs.
- Raise your torso through your hips until your body returns to a straight line.
Form cues
- Brace your belly throughout.
- Keep your knees slightly bent.
- Exhale as you rise.
Common mistakes
- Bouncing out of the bottomLower slowly enough to reverse direction smoothly without momentum.
- Rounding your lower backKeep your spine's natural curve, shortening the range if you cannot maintain it.
Safety
Excessive weight or leaning backward at the top can strain your lower back, especially as you tire. A dropped plate can injure your feet or hands.
- Learn the movement without weight before adding resistance in small increments.
- Arrange a stable, reachable surface for the plate so you can load and unload without twisting or reaching toward the floor.
- End the set when fatigue changes your movement or weakens your grip.
If you have current lower-back or hip pain, get advice from a physiotherapist before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Back Extension Bench
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform two more controlled reps.