LOWER BACK · MACHINE
How to do the back extension (weighted hyperextension)
The back extension (weighted hyperextension) trains your lower back, with help from your hamstrings, glutes. Here is how to do it with good form.
Step by step
- Set yourself up inside a back extension bench. Have your heels secured against a pad and your hips against another pad.
- Bend forward and grab a weight plate off the floor or have a training partner hand it to you.
- Extend your body and take a breath.
- Bend your body at the hips while keeping your shoulders back and spine neutral. Move down as much as your muscle flexibility allows.
- Extend your body by engaging your posterior chain and exhale near the top.
Muscles worked
| Primary | Lower Back |
|---|---|
| Secondary | Hamstrings, Glutes |
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your lower back
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