Stability Ball Hyperextension

Technique

How to perform Stability Ball Hyperextension

1. Lie face down over the stability ball with your lower abdomen and pelvis supported and your chest free to move.
2. Place the feet on the floor behind you, keeping the knees off the floor; they may remain bent as in the demonstration.
3. Use stable foot contact to keep the ball from rolling, bracing the feet against a wall if helpful.
4. Cross the arms over your chest or place the hands beside your head without pulling on the neck.
5. Lower the chest over the ball with a controlled curl through the trunk and a small bend at the hips.
6. Extend through the back and hips to raise the chest while keeping the pelvis supported, then lower under control without bouncing.

GymDaze demonstration

Watch Stability Ball Hyperextension

Programming relevance

Muscles involved

Primary targets: Erector Spinae.