Exercise library
Core
Weighted Hyperextension
- Primary muscle
- Core
- Also works
- Glutes, Hamstrings
- Equipment
- Other
- Movement pattern
- Core
- Role in a program
- Accessory
How to do it
Position yourself on a hyperextension bench with hips on the pad and hold a plate against your chest. Hinge down at the hips, then extend up until your body is in a straight line. Control the descent and stop at neutral rather than hyperextending the lower back.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the core — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Ab Wheel RolloutOtherCore
- Stability Ball CrunchOtherCore
- Band Pallof PressBandCore
- Bicycle CrunchBodyweightCore
- Cable CrunchCableCore
- Cable Pallof PressCableCore
No-equipment alternatives
Training at home or on the road — bodyweight options for the core: