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Lower Back

Weighted Ball Hyperextension

Weighted Ball Hyperextension (Start)Weighted Ball Hyperextension (End)
LevelIntermediateEquipmentExercise ballMechanicCompoundForcePull

A back extension over an exercise ball while holding a weight, working the lower back, glutes, and hamstrings.

Strength
Primary musclesLower Back
Secondary musclesGlutesHamstringsMiddle Back

Energy burned

≈ 28 kcalFor 3 × 8–12, rest 90s · ≈ 4.9 kcal/min

Estimate range 21–36 kcal (±25 %)

Muscle mass worked16 %
Effort during a set8.6 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Drape yourself face down over an exercise ball with the ball under your hips and your toes braced on the floor.
  2. 2Hold a weight plate or medicine ball at your chest.

How to perform

  1. 1Fold forward over the ball with a straight back.
  2. 2Raise your upper body by tightening the lower back and glutes.
  3. 3Stop when your body forms one straight line from head to heels.
  4. 4Descend slowly and go again.

Alternatives

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More with Exercise ball

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Stretches for Lower Back

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