Weighted Ball Hyperextension

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How to do it

Lie face down over an exercise ball with your torso supported and parallel to the floor, the balls of your feet planted for balance, and a plate held under your chin or behind your neck. Lower your torso by bending at the hips and rise until trunk and legs are in line, **no further than straight**. Rise slowly and hold for a second at the top. The ball makes you stabilise as well as extend, so you feel the lower back and glutes. The classic mistake is placing the plate behind your neck and pulling with your head to come up.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Legs

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