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Lower back · Weighted · Intermediate

How to do Weighted Hyperextension (On Stability Ball)

The weighted hyperextension on a stability ball targets the spinal erectors and is performed by lying face down on a stability ball, anchoring the feet, and extending the back while holding additional weight. This exercise also engages the glutes and hamstrings as secondary muscles.

Weighted Hyperextension (On Stability Ball) demonstration
Primary muscle
Lower back
Also works
Glutes and Hamstrings
Equipment
Weighted
Level
Intermediate
Category
Back

How to do Weighted Hyperextension (On Stability Ball), step by step

  1. Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability.
  2. Place your hands behind your head or cross them over your chest.
  3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Weighted Hyperextension (On Stability Ball) works your lower back as the main mover, with help from your glutes and hamstrings.

Track Weighted Hyperextension (On Stability Ball) in SPLYT

Weighted Hyperextension (On Stability Ball) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lower back exercises

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