Weighted Ball Hyperextension

Also called ball back extension, stability ball back extension and ball hyperextension.

Works

Lower back, plus glutes, hamstrings and upper back

Equipment

Stability ball

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

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

Cues

• Hips on the ball, feet braced.
• Plate held at the chest.
• Lift until the body is straight.
• Pause 1 second, lower slowly.

Common mistakes

• Overarching at the top.
• Bouncing off the ball.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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