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
Position yourself on a hyperextension bench, securing your feet and ensuring your hips are at the edge of the pad.
- 2
Hold a weight plate or dumbbell against your chest with both hands, keeping your back straight.
- 3
Slowly lower your torso by hinging at your hips, allowing your upper body to drop towards the floor until your back is fully flexed.
- 4
Engage your lower back and glutes to raise your torso back up, extending your spine until your body forms a straight line from head to heels.
- 5
Control the movement as you slowly lower your torso back down to the starting position, feeling a stretch in your lower back.
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.
