Exercise
Weighted Ball Hyperextension
Also known as: stability ball back extension, ball back extension, weighted ball back extension
Weighted Ball Hyperextension is a compound exercise for the lower back. Main target: lower back. Also works: gluteus maximus, biceps femoris and middle back. Equipment: exercise ball.
Muscles worked
How to do it
- 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.
- Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
- Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Similar exercises
Back Extension on Exercise Ball
Exercise ball
Lower back
Exercise Ball Back Extension with Rotation
Exercise ball
Lower back
Hug A Ball
Exercise ball
Lower back
Pyramid
Exercise ball
Lower back
Alternatives with other equipment
Hyperextensions With No Hyperextension Bench
Bodyweight
Lower back
Hyperextensions (Back Extensions)
Other
Lower back
Rack Pull with Bands
Barbell
Lower back
Lever Back Extension
Machine
Lower back
Lower Back-SMR
Foam roll
Lower back
One-Arm Dumbbell Row
Dumbbell
Middle back
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