Lower back exercise · weighted
Weighted Hyperextension (on Stability Ball)
The weighted hyperextension (on stability ball) is a weighted exercise that targets the lower back (spinal erectors), with the glutes and hamstrings assisting.
How to do the weighted hyperextension (on stability ball)
- Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability.
- Place your hands behind your head or cross them over your chest.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lower back (spinal erectors). The glutes and hamstrings work as secondary muscles. See all lower back exercises or every weighted exercise.
