Weighted Hyperextension (on stability ball) Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Stability Ball Hyperextension
Visualised Target Muscle Groups
Front
Back
How to: Weighted Hyperextension (on stability ball)
- Lie face down on a stability ball, with your feet anchored and your body in a straight line.
- Hold a weight plate or dumbbell to your chest.
- Engage your lower back and lift your upper body until your torso is parallel to the ground.
- Lower your body back down in a controlled manner before repeating.
Common Mistakes
- Overextending the back at the top of the movement.
- Arching the back instead of hinging at the hips.
Modifications
- Perform without weights to reduce strain.
- Use a smaller ball for better stability if you are a beginner.
Tips
- Maintain a neutral spine throughout the movement.
- Control the descent to prevent strain on your back.
Weighted Hyperextension (on stability ball) Alternatives
Tags
strength
back
core
hyperextension
stability ball
erector spinae
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