How to do a Weighted Ball Hyperextension

Authored by Fitbod

About Weighted Ball Hyperextension

Sets Logged
387,917
Popularity Rank
362nd
Difficulty
Intermediate
Lower Back Strength
90 mSCORE 13th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

Reps & Weight: How much to lift

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
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Reps & Weight