Weighted Ball Hyperextension

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Lower Back
Secondary Muscle:Glutes, Hamstrings, Middle Back,
Equipment:Exercise Ball or Hyperextension Bench, Medicine Ball or Weight Plate


  1. Lie down on an exercise ball with your torso parallel to the floor and your feet stretched behind you for support. Hold a weight to your chest, under your chin. This is your starting position.

  2. As you exhale, lift your torso, bending at the waist.

  3. As you inhale, slowly lower yourself back to the starting position.

  4. Repeat for as many reps as needed.


  • You should do this exercise without weights first to perfect your form.