Back·Exercise Ball·Compound
Weighted Ball Hyperextension
Lower Back · Exercise Ball
Intermediate
Body Part
Back
Equipment
Exercise Ball
Level
Intermediate
Type
Compound
Force
Pull
The Weighted Ball Hyperextension is an intermediate exercise ball exercise that primarily targets the Lower Back.
Muscles Worked
Lower Back primaryGlutes secondaryHamstrings secondaryUpper Back secondary
How to Do the Weighted Ball Hyperextension
- 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.
Related Exercises
Exercise data from the open-source Free Exercise DB.