Weighted Ball Hyperextension
The Weighted Ball Hyperextension is a intermediate swiss ball exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentSwiss Ball
LevelIntermediate
How to do the Weighted Ball Hyperextension
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.