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All exercises

Weighted hyperextension (on stability ball)

Intermediate

Weighted hyperextension (on stability ball) is a compound weight plate exercise for the lower back, also working the glutes and hamstrings.

What it works

Primary muscle

Lower back

Also works

GlutesHamstrings

Equipment
Weight plate
Movement
Legs
Type
Compound
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability.
  2. 2Place your hands behind your head or cross them over your chest.
  3. 3Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line.
  4. 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • HyperextensionBodyweight
  • Hyperextension (on bench)Bodyweight
  • Lower back curlBodyweight
  • Back extension on exercise ballOther
  • Exercise ball back extension with rotationOther
  • Exercise ball back extension with arms extendedOther

Easier variations

  • HyperextensionBodyweight
  • Hyperextension (on bench)Bodyweight
  • Lever back extensionMachine
  • Lower back curlBodyweight
Logged today · 2 min restWeighted hyperextension (on stability ball)

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