Weighted Spine Extension
Muscle Groups: Lower Back
Weighted Spine Extension focuses on Lower Back, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Spine Extension with proper form and technique.
- 1
Stand with your feet hip-width apart, holding a weight plate or dumbbell at chest level.
- 2
Hinge forward at your hips while keeping your back straight, lowering the weight toward the ground without rounding your spine.
- 3
Engage your lower back, glutes, and hamstrings to lift your torso back to the starting position, squeezing your glutes at the top.
Tips for Success
These tips will help you perform Weighted Spine Extension safely and effectively while maintaining proper form.
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Keep your core tight to protect your lower back throughout the movement.
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Avoid rounding your shoulders; maintain a neutral spine as you hinge forward.
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Start with light weights to ensure proper form before increasing the load.
Secondary Muscles
While Weighted Spine Extension primarily targets Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Spine Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Spine Extension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
