Weighted Ball Hyperextension being performed with proper form

How to do a Weighted Ball Hyperextension

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
439,657
Popularity Rank
464th
Difficulty
Intermediate
Lower Back Strength
88 mSCORE 12th
Equipment Required

Workouts with Weighted Ball Hyperextension

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Back, Glutes, Hamstrings

    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.

    1. Begin in a tall kneeling position facing a stability ball with your feet placed underneath a stable object or a partner.
    2. 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.
    3. Hold a barbell plate next to your chest and brace your core to keep your spine neutral.
    4. Raise your shoulders by extending your hips through the stability ball keeping the ball stationary.
    5. 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.

    • beginner
      8
      reps
      15
      lbs
      1 Rep Max
      20
      lbs
    • intermediate
      8
      reps
      15
      lbs
      20
      lbs
    • advanced
      8
      reps
      17.5
      lbs
      22.5
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Weighted Ball Hyperextension

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    1. 1. Incline Back Extension

      Photo of Incline Back Extension being performed
      90.5 mSCORESWAPPED 2,234 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    2. 2. Back Extensions

      Photo of Back Extensions being performed
      96.3 mSCORESWAPPED 1,930 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    3. 3. Superman

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      95.4 mSCORESWAPPED 1,664 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    4. 4. Seated Back Extension

      Photo of Seated Back Extension being performed
      95.9 mSCORESWAPPED 1,385 TIMES

      Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

    5. 5. Superman Hold

      Photo of Superman Hold being performed
      76.2 mSCORESWAPPED 1,366 TIMES

      An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    6. 6. Alternating Superman

      Photo of Alternating Superman being performed
      92.2 mSCORESWAPPED 1,134 TIMES

      This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

    7. 7. Superman with Scaption

      Photo of Superman with Scaption being performed
      91.9 mSCORESWAPPED 1,078 TIMES

      A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

    8. 8. Stiff-Legged Barbell Good Morning

      Photo of Stiff-Legged Barbell Good Morning being performed
      91.7 mSCORESWAPPED 600 TIMES

      Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

    9. 9. Cat Cow

      Photo of Cat Cow being performed
      4.3 mSCORESWAPPED 556 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    10. 10. Stability Ball Hyperextension

      Photo of Stability Ball Hyperextension being performed
      22.9 mSCORESWAPPED 533 TIMES

      This exercise is very similar to a Stability Ball Back Extension. Like the back extension, this exercise primarily targets the muscles in your lower back. The use of a stability ball helps to add instability to the movement. This is a great exercise for improving lower back strength and core stability.