Hominin · exercise
Weighted Ball Hyperextension
Weighted Ball Hyperextension is a intermediate strength exercise using exercise ball. It works the lower back, with help from the glutes, hamstrings and middle back.
intermediateexercise ballpull movementcompoundstrength
- Main muscles
- lower back
- Also works
- glutes, hamstrings, middle back
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Hyperextensions (Back Extensions) · other, beginner
- Stiff Leg Barbell Good Morning · barbell, beginner
- Barbell Deadlift · barbell, intermediate
- Hyperextensions With No Hyperextension Bench · body only, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).