Weighted Ball Hyperextension
10 reps
Draped over the ball, raise your torso while hugging a plate to your chest.
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LOWER BACK
Weighted Ball Hyperextension
Adding a plate to the stability ball hyperextension ramps up the load on the lower back and core. Extending over the ball against that resistance builds strength and endurance through the posterior chain. The unstable surface forces the core to work harder to keep you steady.
How to do it
- 1
Kneel facing a stability ball with your feet anchored under a fixed object or held by a partner.
- 2
Drape yourself over the ball and extend your legs so only your shoulders hang past the far side, hips bent.
- 3
Hold a weight plate against your chest and brace your core to keep your spine neutral.
- 4
Raise your torso by extending your hips over the ball, keeping the ball still.
- 5
Rise until your body forms a straight line.
- 6
Lower back over the ball under control.