Ball Back Hyperextensions (Lower Back)

How to do the Ball Back Hyperextensions (Lower Back)

Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see picture). Try and raise them to be parallel with the ground.

Spotter Information:
Can be used to ensure proper form

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Erector Spinae
  • Lower Back
  • Isolation
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
0 lbs15.1 0 lbs

What is a good starting weight?

Based on an average weight lifted of 0 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 0 lbs and aim for 12-15 reps.


Workouts Plans with Ball Back Hyperextensions (Lower Back)

Purpose Type Level
Strength Beginner
Strength Intermediate
Sport Specific Advanced
Muscle Specific Beginner
Muscular Definition Beginner
Muscle Specific Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.