Back · Exercise Ball · Compound · Intermediate
Weighted Ball Hyperextension
PrimarySecondary
- Main muscles
- Lower Back
- Also working
- Glutes, Hamstrings, Upper Back
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.
Swaps on other equipment
Each has the lower back as its main muscle and is also a pull, on a different piece of equipment.
Other lower back exercises
- Rack Pulls · Barbell
- Reverse Band Deadlift · Barbell
- Seated Good Mornings · Barbell
- Standing Pelvic Tilt · Bodyweight
- Stiff Leg Barbell Good Morning · Barbell
- Superman · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake