Intermediate exercise
Weighted Ball Hyperextension
Technique
How to perform Weighted Ball Hyperextension
- Position your torso face down over a stability ball and brace your feet against the floor.
- Hold one dumbbell, kettlebell, or plate securely against your upper chest.
- Lower your torso over the ball while keeping the load controlled.
- Extend your spine and hips to raise your torso until your body forms a straight line.
- Pause briefly, then lower under control and repeat.
Programming relevance
Muscles involved
Primary targets: Erector Spinae.