Weighted Hyperextension (on stability ball)

Weighted Hyperextension (on stability ball)

The Weighted Hyperextension on Stability Ball is a fantastic exercise that primarily targets the muscles of your lower back, glutes, and hamstrings. By adding a stability ball and weights to the traditional hyperextension movement, you can intensify the exercise and challenge your core stability even further. To perform this exercise, you'll need a stability ball and a set of dumbbells or a barbell. Begin by positioning yourself face down on the stability ball, with the ball positioned under your hips and lower abdomen. Your feet should be placed against a wall or sturdy object for support. Hold the dumbbells or barbell across your upper back, just below your neck, using an overhand grip. Engage your core muscles by drawing your belly button towards your spine. This will help maintain a stable and aligned body position throughout the movement. From here, slowly lower your upper body towards the ground, allowing your torso to move downwards while keeping your lower body anchored against the stability ball. Continue the controlled descent until you feel a stretch in your lower back and hips. Once you reach a comfortable position, engage your glutes and lower back muscles to initiate the upward movement. Rise back up to the starting position, maintaining control and avoiding any jerky motions. The weighted hyperextension on stability ball is an excellent exercise for improving lower back strength, glute activation, and overall spinal stability. Remember to start with lighter weights and gradually increase as you become more comfortable with the movement. As always, perform this exercise with proper form and consult a certified fitness trainer if you have any concerns or questions.


  • Start by lying face down on a stability ball with your hips resting on the ball and your feet shoulder-width apart on the ground.
  • Position your hands behind your head or crossed over your chest.
  • Engage your core to stabilize your body and maintain a straight line from your head to your heels.
  • Slowly lower your upper body towards the ground while keeping your back straight and your head aligned with your spine.
  • Stop lowering when your upper body is parallel to the ground or when you feel a stretch in your lower back.
  • Pause for a moment, then contract your lower back and glute muscles to raise your upper body back to the starting position.
  • Exhale as you lift and inhale as you lower.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and prevent strain on your lower back.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable and confident with the movement.
  • Ensure proper body alignment by keeping your head, neck, and spine in a neutral position throughout the exercise.
  • Control the movement slowly and avoid any jerking or sudden motions to minimize the risk of injury.
  • Breathe consistently throughout the exercise, exhaling as you lift your torso and inhaling as you lower it back down.
  • Focus on squeezing your glutes as you raise your torso, engaging the posterior chain effectively.
  • Use a stability ball that is the appropriate size for your body to ensure a stable and comfortable position during the exercise.
  • If you're new to this exercise, consider practicing without weights first to perfect your form and build a solid foundation.
  • Pair this exercise with other core-strengthening exercises to create a well-rounded workout routine.
  • Consult with a fitness professional or trainer if you have any concerns or limitations before incorporating this exercise into your routine.


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