Weighted Hyperextension On Stability Ball

Muscles worked

Setup

1. Place the stability ball near a wall and position your feet firmly against the base of the wall for support.
2. Lie prone with your hips and lower abdomen centered on the ball, legs extended straight behind you.
3. Hold a weight plate securely against your chest, crossing your arms over it to keep it in place.
4. Set your feet hip-width or slightly wider to establish a stable base of support.

How to do it

1. Inhale and slowly lower your torso over the curve of the ball by hinging at the hips, maintaining a flat back.
2. Exhale as you engage your glutes and lower back to lift your torso until your body forms a straight line from head to heels.
3. Pause for one second at the top of the movement to maximize muscle tension.
4. Lower back down with a controlled 2-3 second tempo, avoiding any bouncing or momentum.

Form checklist

• Keep your chin tucked and neck neutral to avoid straining the cervical spine.
• Stop when your torso is parallel with your legs; do not arch your back past a straight line.
• Ensure the weight plate remains tight against your chest throughout the entire set.
• Keep your legs fully extended and squeeze your glutes at the peak of the movement.

Pro tips

• To shift more focus to the glutes and hamstrings, slightly round your upper back and focus purely on the hip hinge.
• Visualize 'peeling' your chest away from the ball to engage the erector spinae through their full range of motion.

Make it harder

• Hold the weight plate at arm's length in front of you to increase the lever arm and difficulty.
• Incorporate a 3-second isometric hold at the top of each repetition.

Frequently asked

What muscles does the weighted hyperextension on stability ball work?

The weighted hyperextension on stability ball primarily targets the erector spinae, glutes, and hamstrings, and also works the obliques and quadriceps as secondary muscles.

What equipment do you need for the weighted hyperextension on stability ball?

The weighted hyperextension on stability ball uses stability ball.

Is the weighted hyperextension on stability ball good for beginners?

The weighted hyperextension on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degree Twisting HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Alternating SupermanBeginner · erector spinae, glutes, and hamstrings
• Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius