FitCi
Weighted Ball Hyperextension is a compound exercise targeting the glutes: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, legs. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Rest your stomach on a stability ball and brace your feet against a wall or fixed point
- Hug the plate against your chest
- Curl your torso down over the ball
- Raise your torso to a straight line using your glutes and back
- Squeeze for one second at the top, then lower under control
Coaching tip
Brace your feet against a wall for stability; hold the plate close to your chest.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Hip Thrust, Cable Pull-Through, Barbell Hip Thrust
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.