Weighted Ball Hyperextension
Weighted Ball Hyperextension is a intermediate-level compound in the strength category that primarily works the lower back. It also recruits the glutes, hamstrings and mid back. It is performed with exercise ball.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.