Exercise ball weighted hyperextension

The exercise ball weighted hyperextension is an exercise that strengthens the lower back. If balance is an issue, have someone hold your feet.


  1. Builds strength in the glutes, hamstrings, and lower back
  2. Doesn't load the spine like other hip-hinge exercises
  3. Great high-rep lower-body burnout movement

Exercise ball weighted hyperextension Images


Exercise ball weighted hyperextension Instructions

Exercise ball weighted hyperextension muscle diagram
  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.

Caution: If you are new to this exercise, it is best to perform this exercise without any weights until you develop good form.

Variations: You can use a regular hyperextension bench also or perform on a flat bench with someone holding your legs.