Back / Intermediate / Compound (multi-joint)

Weighted Ball Hyperextension

A stability ball exercise for the lower back, with the glutes, hamstrings and upper back assisting.

At a glance

Primary

Lower back (erectors)

Secondary

Glutes, Hamstrings, Upper back (rhomboids, mid/lower traps)

Equipment

Stability ball, Weight plate

Movement pattern

Spinal extension

Level

Intermediate

Type

Back, Compound (multi-joint), Balance / unstable

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
2. Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
3. Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
4. Repeat for the recommended amount of repetitions prescribed in your program.

Common mistakes

• ✗ Swinging up past straight into a big arch.

  Why it hurts: Hyper-extending the lumbar spine at speed pinches the facet joints.

  ✓ Instead: Rise until the body forms a straight line and stop there.

• ✗ Pad set too high, at the waist.

  Why it hurts: The hips cannot hinge, so all the bending comes from the lower back.

  ✓ Instead: Set the pad just below the hip crease so you fold at the hips.

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