Breathing
Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.
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The Weighted Ball Hyperextension primarily works the lower back, with the glutes, hamstrings and middle back supporting the movement. It is a strength movement performed with exercise ball.
1 / 2How to
Movement instructions
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.
Technique guidance
Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise ball setup, range of motion and recording method when comparing Weighted Ball Hyperextension sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lower Back is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lower back using something else.
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