Weighted Ball Hyperextension
Works the lower back.
- Primary muscles
- Lower back
- Secondary muscles
- Glutes, Hamstrings, Middle back
- Equipment
- Exercise ball
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Lower back exercises
- Hug A Ball Exercise ball
- Pyramid Exercise ball