Weighted Ball Hyperextension
An intermediate compound strength exercise that works the lower back, using an exercise ball.
Starting position
End position
How to Do Weighted Ball Hyperextension
- 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.
Muscles Worked
Alternatives to Weighted Ball Hyperextension
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hyperextensions With No Hyperextension Bench
An intermediate compound strength exercise that works the lower back, needing no equipment.
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2
Hyperextensions (Back Extensions)
A beginner isolation strength exercise that works the lower back.
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3
Stiff Leg Barbell Good Morning
A beginner compound strength exercise that works the lower back, using a barbell.
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4
Axle Deadlift
An intermediate compound strongman exercise that works the lower back.
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5
Deficit Deadlift
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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6
Keg Load
An intermediate compound strongman exercise that works the lower back.
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7
Atlas Stone Trainer
An intermediate compound strongman exercise that works the lower back.
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8
Rack Pull with Bands
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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9
Rack Pulls
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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10
Seated Good Mornings
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
Frequently Asked Questions
What muscles do weighted ball hyperextension work?
Weighted Ball Hyperextension primarily works the lower back. The glutes, hamstrings and upper back assist as secondary muscles.
What equipment do I need for weighted ball hyperextension?
Weighted Ball Hyperextension uses exercise ball.
Weighted Ball Hyperextension: is it suitable for beginners?
Weighted Ball Hyperextension is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of weighted ball hyperextension?
Hyperextensions With No Hyperextension Bench, Hyperextensions (Back Extensions), Stiff Leg Barbell Good Morning train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my weighted ball hyperextension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; weighted ball hyperextension can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Weighted Ball Hyperextension with AI
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