Lower BackIntermediate

Weighted Ball Hyperextension

Strength movement using Exercise Ball.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Lower BackSupporting Glutes, Hamstrings, Middle Back

Movement instructions

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.

Technique guidance

Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use the ball on a clear, non-slip surface and position yourself near support while learning the movement.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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