How to do a Weighted Ball Hyperextension
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Weighted Ball Hyperextension
Target muscles worked
Instructions for Proper Form
Adding weight to Stability Ball Hyperextensions intensifies the exercise, increasing resistance for the lower back and core muscles. This compound movement enhances strength and endurance, providing a more challenging workout compared to unweighted versions.
- Begin in a tall kneeling position facing a stability ball with your feet placed underneath a stable object or a partner.
- Lay overtop of the stability ball while extending your legs so that just your shoulders are hanging off the other side and your hips are flexed.
- Hold a barbell plate next to your chest and brace your core to keep your spine neutral.
- Raise your shoulders by extending your hips through the stability ball keeping the ball stationary.
- Return back to the starting position.
Weight & 1 Rep Max Calculator
Average Weighted Ball Hyperextension standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternative Exercises to Weighted Ball Hyperextension
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6. Alternating Superman
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8. Dumbbell Superman
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