How to do the Weighted Hyperextension (on Stability Ball)
Weighted Hyperextension (on Stability Ball) is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using weighted, it falls under the balance category. Secondary muscles engaged include Glutes and Hamstrings.
Weighted Hyperextension (on Stability Ball) demonstration · © GymiaFit
Weighted Hyperextension (on Stability Ball) at a glance
- Primary muscles
- Spine
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Weighted Hyperextension (on Stability Ball) step by step
- 1Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability.
- 2Place your hands behind your head or cross them over your chest.
- 3Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line.
- 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Hyperextension (on Stability Ball) — questions
What muscles does the Weighted Hyperextension (on Stability Ball) work?
The Weighted Hyperextension (on Stability Ball) primarily targets the Spine. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Weighted Hyperextension (on Stability Ball)?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Hyperextension (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Hyperextension (on Stability Ball)?
Back Extension On Exercise Ball, Exercise Ball Back Extension With Arms Extended, Exercise Ball Back Extension With Hands Behind Head train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Hyperextension (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.