Weighted Back Extension

lower back, glutes, hamstringsRoman Chair, Weight Plate

A posterior chain builder using added weight on a Roman chair. Targets the spinal erectors, glutes, and hamstrings to promote posture and core stability.

How to do it

1Adjust the Roman chair thigh pads so the top edge sits just below your hip crease.

2Anchor your feet, hug a weight plate tightly to your chest, and align your body in a straight line.

3Hinge forward at the hips to lower your torso smoothly, keeping your back flat.

4Lower down until you feel a comfortable stretch in your hamstrings without rounding your lower back.

5Drive through your glutes and lower back to raise your torso back inline with your legs.

Common mistakes

Hyperextending your lower back at the top of the movement.

Rounding your back on the way down, shifting load and increasing injury risk.

Craning your neck back, overloading the neck muscles.

Holding the weight plate away from your chest, changing the lever arm and risking control loss.

Breathing

Inhale as you smoothly lower your torso; exhale as you drive back up to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.