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
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