Back Extension (Weighted Hyperextension)
Trains the lower back. You need a machine. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Back Extension (Weighted Hyperextension)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–12the shape they run most (1 session)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Madcow 5×5 | Monday — Heavy | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Back Extension (Weighted Hyperextension) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Back Extension (Weighted Hyperextension) trains
Technique
How to do the Back Extension (Weighted Hyperextension)
- Position yourself on a hyperextension bench with your thighs on the pad and your ankles secured under the footpads. Hold a weight plate against your chest with both arms crossed over it.
- Keeping your back straight, hinge at your hips to lower your torso toward the floor with control.
- Engage your lower back and glutes to raise your torso back up until your body forms a straight line from head to heels.
- Pause briefly at the top, then lower back down. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Hold the weight securely against your chest so it does not shift during the movement.
- Avoid hyperextending at the top; stop when your body forms a straight line.
- Choose a weight that allows slow, controlled repetitions with proper form.
- Exhale as you raise your torso and inhale as you lower it.
Substitutes
Swap Back Extension (Weighted Hyperextension) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Back Extension (Weighted Hyperextension) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.