Weighted Ball Hyperextension

Technique

How to perform Weighted Ball Hyperextension

1. Lie face down across a stability ball with your pelvis and lower abdomen supported and your feet braced on the floor.
2. Hold one dumbbell, kettlebell, or plate securely against your upper chest.
3. Lower your chest over the ball with controlled spinal flexion and a small bend at the hips.
4. Extend your spine and hips to lift the torso until it lines up with the legs.
5. Lower under control while keeping the ball support and chest-held load steady.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.