Weighted Ball Hyperextension

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.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	glutes, hamstrings, middle back
Equipment	exercise ball
Difficulty	intermediate
Type	compound

No exercise ball? Train the same muscles with these

Ordered by how likely you are to own the 4 options.

Hyperextensions With No Hyperextension Bench Bodyweight Barbell Deadlift Barbell Stiff Leg Barbell Good Morning Barbell Hyperextensions (Back Extensions) Other Equipment

Easier than the Weighted Ball Hyperextension

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment

Harder than the Weighted Ball Hyperextension

Reverse Band Deadlift expert · Barbell Deadlift with Chains expert · Barbell Deadlift with Bands expert · Barbell

Superset the Weighted Ball Hyperextension with

Opposing abs work — alternate sets without extra rest.

Weighted Ball Side Bend abs Exercise Ball Pull-In abs Exercise Ball Crunch abs Ab Roller abs

Common questions

What muscles does the Weighted Ball Hyperextension work?

The Weighted Ball Hyperextension primarily works the lower back, with the glutes, hamstrings, and mid back as secondary movers. Barbell Deadlift, Hyperextensions With No Hyperextension Bench, and Atlas Stones train the same muscle, across 5 equipment types.

What equipment do you need for the Weighted Ball Hyperextension?

An Exercise Ball. Without an exercise ball, Hyperextensions With No Hyperextension Bench, Barbell Deadlift, and Stiff Leg Barbell Good Morning train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Weighted Ball Hyperextension suitable for beginners?

It is rated intermediate. Start with Hyperextensions (Back Extensions) and work up.

Where should the Weighted Ball Hyperextension go in a workout?

Early — the Weighted Ball Hyperextension is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Weighted Ball Side Bend and Exercise Ball Pull-In later.

Similar exercises

Barbell Deadlift Barbell Hyperextensions With No Hyperextension Bench Bodyweight Atlas Stones Other Equipment Axle Deadlift Other Equipment Deadlift with Bands Barbell Deadlift with Chains Barbell