Weighted Ball HyperextensionMuscles Worked
The weighted ball hyperextension works your lower back, with your glutes and hamstrings helping lift your torso and your upper back holding the plate and your posture steady. The exercise ball shifts slightly under you, so your core also has to work to keep you balanced.
PrimaryLower Back
- Equipment
- Exercise ball
- Level
- Intermediate
- Type
- Compound
- Force
- Pull
How to do it
- Lie face down over an exercise ball with it under your hips and lower belly, feet set wide with your toes on the floor or braced against a wall.
- Hold a light weight plate against your chest with both arms crossed over it.
- Let your torso drape forward over the ball with a flat back.
- Lift your chest by squeezing your lower back and glutes until your body forms a straight line from head to heels.
- Hold for a moment, then lower slowly back over the ball.
Form tips
- Learn the movement without a plate first, since balancing on the ball takes practice.
- Stop at a straight body line, because lifting higher than that just arches your lower back.
- Spread your feet wider if you feel the ball rolling to one side.
Why it made the list
No. 10 of 10
Best Lower Back Exercises
Exercise ball back extension adds instability for core engagement. Good for home gyms with minimal equipment.
More lower back exercises
See it on your own body map
Log your Weighted Ball Hyperextension sets in KasMaker and watch your lower back, glutes, hamstrings, and upper back fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
