Description:
The Weighted Hyperextension (45°) Back Raise is a posterior chain exercise that targets the hamstrings along with the glutes and lower back.
Benefits:
- Builds strength and size in the hamstrings.
- Develops the glutes and posterior chain.
- Supports sprinting, jumping, and deadlift strength.
- Helps protect the knees and lower back.
- Improves hip hinge or knee flexion strength.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Erector Spinae
Secondary Muscles
- Gluteus Maximus
- Hamstrings
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Set up in the back extension with your hips on the pad and your feet anchored.
- Hinge at the hips to lower your torso toward the floor with your back flat.
- Raise back up until your body is in a straight line.
- Squeeze your glutes and hamstrings at the top.
- Repeat for the desired reps.
Common Mistakes:
- Rounding the lower back on hinge movements.
- Using momentum or bouncing.
- Cutting the range of motion short.
- Hyperextending the lower back at the top.
- Going too heavy at the expense of form.
Variations:
- Lever Selectorized Lying Leg Curl
- Dumbbell Romanian Deadlift
- Barbell Good-morning
- Glute-Ham Raise
Safety Tips:
- Keep the back flat and core braced on hinge movements.
- Control the weight in both directions.
- Use a full but pain free range of motion.
- Stop if you feel lower back or knee pain.
Additional Information:
Back raises train the whole posterior chain. Hinge from the hips and avoid overextending at the top.
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