Start free

Weighted Ball Hyperextension

A intermediate strength exercise for the lower back, done with a exercise ball.

Weighted Ball Hyperextension: starting positionWeighted Ball Hyperextension: finishing position
Main muscles
Lower back
Also works
Glutes, Hamstrings and Upper back
Equipment
Exercise ball
Level
Intermediate
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Weighted Ball Hyperextension

Questions

What muscles does the Weighted Ball Hyperextension work?

Mainly the lower back, with the glutes, hamstrings and upper back helping.

Is the Weighted Ball Hyperextension good for beginners?

It's rated intermediate. Beginners can build up to it with Stiff Leg Barbell Good Morning first.

What can I do instead of the Weighted Ball Hyperextension?

Good alternatives that train the lower back: Barbell Deadlift, Hyperextensions With No Hyperextension Bench, Stiff Leg Barbell Good Morning or Hyperextensions (Back Extensions).

How many sets and reps of the Weighted Ball Hyperextension should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).