TETSUWeighted Hyperextension (On Stability Ball)
The Weighted Hyperextension (On Stability Ball) is a weighted exercise for the back that primarily targets the spinal erectors, with the glutes and hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Weighted Hyperextension (On Stability Ball)
- Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability.
- Place your hands behind your head or cross them over your chest.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Hyperextension (On Stability Ball) work?
The Weighted Hyperextension (On Stability Ball) primarily targets the spinal erectors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Weighted Hyperextension (On Stability Ball)?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Hyperextension (On Stability Ball).
How many sets and reps of the Weighted Hyperextension (On Stability Ball) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Hyperextension (On Stability Ball) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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