Position thighs prone on padding of 45-degree hyper-extension apparatus. Hook heels on platform lip or under padded brace. Hold weight to chest or behind neck.
Lower body by bending hips until fully flexed. Raise or extend hips until torso is parallel to legs. Repeat.
Exercise can be performed without added weight until more resistance is needed. If weight is positioned behind head, neck extensors act as stabilizers.
See Arm Position During Waist Exercises. Position pad high enough to evenly distribute body weight on thigh but not so high that range of motion is limited; abdomen should not press on top side of pad when upper body is lowered. Do not lower weight beyond mild stretch. Full range of motion will vary from person to person. Also known as Weighted 45-degree Hip Extension. Also see Weighted Hyper-extension and Weighted Back Extension.
- Erector Spinae
- Latissimus Dorsi
- Teres Major
- Deltoid, Posterior
- Triceps, Long Head
- Biceps Brachii
- Trapezius, Lower
- Trapezius, Middle