# Weighted Hyperextension

URL: https://heatsy.app/ex/weighted-hyperextension

Also known as: Weighted Back Extension, Weighted Back Raise, Weighted Hyperextensions, Weighted Hyper, Plate Back Extension, Weighted 45-Degree Back Extension, Loaded Hyperextension, Weighted Roman Chair Back Extension, Hyperextension with Plate, Weighted Hypers

Variation of: [Back Extension](https://heatsy.app/ex/back-extension)

Body region: Back, Glutes, Legs

## Equipment

- Roman Chair
- Weight Plate or Dumbbells

## Technique

1. Set the pad just below the hip crease and lock the heels under the rollers.
2. Hold a weight plate or dumbbell against your chest, body straight from head to heels.
3. Bend forward from the hips, spine straight, lowering the torso until the hamstrings pull.
4. Lift back up until the torso is in line with the legs, squeezing the glutes.

### Cues

- Stop at a straight line; do not hyperextend.
- Keep the neck neutral.

### Common mistakes

- Overarching the lower back at the top.
- Swinging the torso with momentum.
- Rounding the spine at the bottom under load.

## Variations

- [Bench Back Extension](https://heatsy.app/ex/bench-back-extension)

## Alternatives

- [Reverse Hyperextension](https://heatsy.app/ex/reverse-hyperextension)
- [Reverse Hyper Machine](https://heatsy.app/ex/reverse-hyper-machine)