Weighted Hyperextension (On Stability Ball)

Setup

1. 01Lie prone over the stability ball with the ball under the hips and lower abdomen.
2. 02Anchor the feet against a wall or rack base, legs extended.
3. 03Hold a light plate against the chest or behind the head.
4. 04Let the torso drape over the ball to start.

Execution

1. 01Brace, then extend the hips and spine to raise the torso in line with the legs.
2. 02Squeeze the glutes and hold the top for 1 second.
3. 03Lower the torso back over the ball under control.
4. 04Keep the ball still under the hips throughout the set.

Checkpoints

• -The top position is a straight line from head to heels, not hyperextended.
• -The ball does not roll or drift during reps.
• -The plate stays fixed against the chest.
• -Feet keep constant pressure on their anchor point.

Common mistakes

• -Whipping into hard lumbar hyperextension at the top.
• -Letting the ball roll and turning the set into a balance scramble.
• -Using a plate too heavy to control on an unstable surface.
• -Pushing with the arms instead of extending from the hips and back.