Step by step instructions, muscle activation and variants for the Weighted Hyperextension (on Stability Ball).
The Weighted Hyperextension on a stability ball is a lower back exercise that uses the instability of the ball to increase core engagement while extending the spine against added resistance. It primarily targets the erector spinae of the lower back, with significant recruitment of the glutes and hamstrings. Holding a weight plate adds progressive overload to the movement.
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The Weighted Hyperextension (on Stability Ball) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.