Weighted Ball Hyperextension
Start
Finish
Muscles worked
How to do it
- 01
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.
- 02
Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
- 03
Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
- 04
Repeat for the recommended amount of repetitions prescribed in your program.
If you don't have an exercise ball
Same movement pattern, same primary muscles — swap by what you have.
With barbell
With other
With bodyweight
More lower back exercises
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