How to Do Weighted Ball Hyperextension

Step-by-step instructions, muscles worked and workouts that use the weighted ball hyperextension.

Main muscles	Lower Back
Also works	Glutes, Hamstrings, Upper & Mid Back
Equipment	Exercise Ball
Level	Intermediate
Type	Strength

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.