Weighted Back & Glute Dominant Extension
The Weighted Back & Glute Dominant Extension mainly works the lower back and glutes & hips, with help from the hamstrings. You'll need: weight plates and hyperextension bench.
Required Equipment
Weighted Back & Glute Dominant Extension Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings
How to do the Weighted Back & Glute Dominant Extension
Setup
Adjust the pad so it sits comfortably just below your hips, allowing a full range of motion without restricting hip movement.
Secure your feet firmly beneath the foot pads.
Hold a weight plate securely with both hands, either close to your chest or extended slightly below you based on the desired emphasis.
Execution
Start in a neutral position with your torso hanging forward over the bench.
Engage your lower back, glutes, and hamstrings to hinge upward, bringing your torso into a straight line with your legs.
Focus on a controlled movement, squeezing your glutes at the top of the motion.
Slowly lower yourself back down to the starting point to complete the repetition, maintaining a flat back throughout.
Weighted Back & Glute Dominant Extension FAQs
What muscles does the Weighted Back & Glute Dominant Extension work?
The Weighted Back & Glute Dominant Extension mainly works the lower back and glutes & hips, with help from the hamstrings. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Weighted Back & Glute Dominant Extension?
Weight plates and hyperextension bench.
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