Weighted ball hyperextension

Group: Back
Category: strength
Type: basic
Level: intermediate
Equipment: exercise ball
Main muscle: lower-back
Other muscles: hamstrings, middle-back, glutes

Описание упражнения

  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. Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
  3. Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

Caution: If you are new to this exercise, it is best to perform this exercise without any weights until you develop good form. Variations: You can use a regular hyperextension bench also or perform on a flat bench with someone holding your legs.