Weighted Ball Hyperextension
Weighted Ball Hyperextension is a compound strength exercise using exercise ball that trains the lower back.
StrengthExercise BallIntermediateCompoundPull
Primary muscles: Lower Back
Secondary muscles: Glutes, Hamstrings, Middle Back
How to do it
- 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.
- Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
- Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Weighted Ball Hyperextension from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lower Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
