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Exercise 0835 · REF 8urJS9b

Weighted Hyperextension (on Stability Ball) exercise animation

Weighted Hyperextension (on Stability Ball)

Category
Back
Equipment
Weighted
Target
Spine

Doing back extensions over a stability ball rather than a dedicated hyperextension bench adds an instability component, since the ball can shift slightly under you, while holding weight increases the load on the lower back and glutes. It's a way to train spinal extension strength without a hyperextension bench available. Keep the range controlled — hyperextending past neutral at the top adds risk without adding benefit.

How to Do the Weighted Hyperextension (on Stability Ball)

  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

The Weighted Hyperextension (on Stability Ball) primarily targets the Spine, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have weighted? These target the same spine with different equipment.

Hyperextension Hyperextension Body Weight · Spine Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine

FAQ

What muscles does the Weighted Hyperextension (on Stability Ball) work?
The Weighted Hyperextension (on Stability Ball) primarily targets the spine, with the glutes and hamstrings assisting.
What equipment do I need for the Weighted Hyperextension (on Stability Ball)?
The Weighted Hyperextension (on Stability Ball) is done with a weighted.
What's a good alternative to the Weighted Hyperextension (on Stability Ball)?
If you don't have access to a weighted, the Hyperextension targets the same spine using body weight instead.