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Weighted Ball Hyperextension

The Weighted Ball Hyperextension primarily targets your Lower Back, with support from Glutes, Hamstrings, Middle Back. It requires ball and is best suited to intermediate lifters.

Intermediate level · Equipment: Ball · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Glutes, Hamstrings, Middle Back

How to perform Weighted Ball Hyperextension

  1. Step 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. Step 2. Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
  3. Step 3. Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
  4. Step 4. Repeat for the recommended amount of repetitions prescribed in your program.

Frequently asked questions

Which muscles are primarily targeted during a weighted ball hyperextension?

The movement focuses on the erector spinae muscles of the lower back. It also engages the glutes and hamstrings to stabilize the posterior chain throughout the range of motion.

Where should the weighted ball be held for optimal resistance?

Hold the ball firmly against your chest to keep the center of mass close to your torso. For increased difficulty, extend your arms slightly forward, though this increases the shear force on the spine.

What is a common mistake to avoid during the upward phase?

Avoid hyperextending the lumbar spine at the top of the movement. Stop once your torso is in a straight line with your legs to prevent unnecessary vertebral compression.

How should a beginner progress to using weight for this exercise?

Master the bodyweight version first to ensure proper hinge mechanics and spinal control. Once you can complete three sets of fifteen reps with perfect form, introduce a light medicine ball.

What are the recommended sets and reps for strengthening the lower back?

Perform 2 to 3 sets of 10 to 15 controlled repetitions. Focus on a slow eccentric phase and a brief pause at the top to maximize time under tension for the spinal erectors.

Sample sets & reps for Weighted Ball Hyperextension

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Barbell Deadlift — barbell
  • Cat Stretch — stretch

See all Lower Back exercises →

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