Weighted hyperextension (on stability ball)

How to do it

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

More lower back exercises

• Standing pelvic tiltBodyweight
• SphinxBodyweight
• Lower back curlBodyweight
• Back extension on exercise ballStability ball
• Hyperextension (on bench)Bodyweight
• Exercise ball back extension with hands behind headStability ball
• Exercise ball back extension with rotationStability ball
• Roller back stretchFoam roller

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.