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back#0645

weighted hyperextension (on stability ball)

A back exercise for your spine, done with weighted. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Spine
Equipment
Weighted
Type of move
Bend at the hips
Difficulty
Some experience
weighted hyperextension (on stability ball) demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “bend at the hips” moves

How to do it well

  1. Soft knees; push your hips back as if closing a car door.

  2. Keep a long, neutral spine — chest proud, neck in line.

  3. Keep the load close to your legs on the way down.

  4. Stand up by squeezing your glutes, not leaning back.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
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The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

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