Weighted Ball Hyperextension
How do you do a weighted ball hyperextension?
An intermediate strength exercise done with a exercise ball that mainly works the lower back, with help from the glutes, hamstrings and middle back. 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.
Updated
Weighted Ball Hyperextension demonstration
How to Perform
- 1To 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.
- 2Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
- 3Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
- 4Repeat for the recommended amount of repetitions prescribed in your program.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Strength
- Force
- pull
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Weighted Ball Hyperextension work?
Weighted Ball Hyperextension primarily targets the Lower Back. It also works the Glutes, Hamstrings, Middle Back as secondary muscles.
What equipment do I need for Weighted Ball Hyperextension?
Weighted Ball Hyperextension requires Exercise Ball.
Is Weighted Ball Hyperextension suitable for beginners?
Weighted Ball Hyperextension is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Weighted Ball Hyperextension
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.