Weighted Ball Hyperextension
How to do the Weighted Ball Hyperextension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Glutes, Hamstrings, Mid Back
Exercise Ball
How to do the Weighted Ball Hyperextension
- 1
To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
- 2
Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
- 3
Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
- 4
Repeat for the recommended amount of repetitions prescribed in your program.
Log it, see it on your body.
Every Weighted Ball Hyperextension set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lower back exercises
Weighted Ball Hyperextension: common questions
What muscles does the Weighted Ball Hyperextension work?
The Weighted Ball Hyperextension primarily works the Lower Back. It also recruits the Glutes, Hamstrings and Mid Back as supporting muscles.
Is the Weighted Ball Hyperextension suitable for beginners?
The Weighted Ball Hyperextension is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Weighted Ball Hyperextension?
To do the Weighted Ball Hyperextension you'll need an exercise ball.
Is the Weighted Ball Hyperextension a compound or isolation exercise?
The Weighted Ball Hyperextension is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Weighted Ball Hyperextension with correct form?
To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position. Follow the full step-by-step above for the complete movement.
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