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Stability Ball Hyperextension
A bodyweight spinal extension exercise performed prone over a stability ball, focusing on strengthening the lower back (erector spinae) and glutes for posture and core stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
6/10Glute Max
Hamstrings
4/10Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds • Rest shorter for endurance-focused sets.
How to Perform
Lie prone over the stability ball so the ball supports the hips and lower abdomen. Securely anchor your feet against a wall or sturdy object, and place hands behind your head or across your chest.
- Start with your torso relaxed and lowered, allowing a gentle stretch in the low back.
- Brace your core and inhale before initiating the movement.
- Contract your glutes and lower back muscles to lift your upper body upward.
- Extend your torso until your body forms a straight line from head to heel.
- Slowly and controlled, lower your torso back down to the starting stretch position.
Coaching Tips
Form Cues
- Lead with the chest.
- Squeeze the low back.
- Control the descent.
- Maintain neutral neck.
Breathing
Inhale as you lower the torso (eccentric stretch); exhale and brace the core hard as you lift (concentric extension).
Tempo
2-0-1
Range of Motion
Lift the torso until the body is aligned horizontally with the legs; avoid lifting past a straight line. Lower until a gentle stretch is felt.
Safety
Safety Notes
- Maintain a controlled range of motion, avoiding painful hyperextension.
- Ensure feet are securely anchored before beginning the set.
- Stop immediately if sharp pain is felt in the lower back.
Spotting
Not recommended. Ensure a secure anchor point is used for the feet.
Common Mistakes
- Relying on momentum to lift the body.
- Excessive arching (hyperextension) at the top.
- Failing to keep the core braced.
- Moving too quickly.
When to Avoid
- Acute lower back pain or injury.
- Severe spinal stenosis or disc herniation.
Flexibility Needed
- Basic lumbar spinal flexion mobility.
Build Up First
- Ability to secure and stabilize the feet and hips.
Also known as
Stability Ball Back Raise, Bodyweight Ball Extension, Ball Trunk Extension
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