How to Do the Weighted Ball Hyperextension

Intermediate · Exercise Ball · Targets Lower Back, Glutes, Hamstrings, Middle Back

How to perform it

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.

Muscles worked

The Weighted Ball Hyperextension primarily targets your Lower Back, with support from your Glutes, Hamstrings, Middle Back. You'll need exercise ball.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Weighted Ball Hyperextension slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

More Lower Back exercises

Train smarter