By adding weight to the traditional ball hyperextension, you increase tension through the lower back and hips. This movement supports posture and injury resistance.
Instructions
- Lie face-down over an exercise ball with your feet anchored and torso parallel to the floor.
- Hold a weight plate under your chin or behind your neck.
- Raise your torso by contracting your lower back and glutes.
- Pause at the top, then slowly return to the starting position.
- Perform controlled reps with a full range of motion.
Related Muscle Groups
- Lower Back
See exercises for Lower Back · Learn about the Lower Back - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back