Weighted Ball Hyperextension

The Weighted Ball Hyperextension is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediateexercise ballpullcompound
Weighted Ball Hyperextension - starting position

Starting position

Weighted Ball Hyperextension - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Glutes Hamstrings Middle Back

The lower back handles the primary load during this movement. The glutes and hamstrings and middle back assist as stabilizers throughout the range of motion.

How to Weighted Ball Hyperextension

  1. 1

    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.

  2. 2

    Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.

  3. 3

    Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.

  4. 4

    Repeat for the recommended amount of repetitions prescribed in your program.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Weighted Ball Hyperextension work?

The Weighted Ball Hyperextension primarily works the Lower Back. Secondary muscles include the Glutes, Hamstrings, Middle Back, which assist during the movement.

Is the Weighted Ball Hyperextension good for beginners?

The Weighted Ball Hyperextension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Weighted Ball Hyperextension?

You need exercise ball to perform the Weighted Ball Hyperextension. Most commercial gyms will have this available.

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