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Stability Ball Hyperextension
Stability ball hyperextension that targets erector spinae, glutes, and hamstrings to strengthen the posterior chain and improve core stability; uses instability for enhanced balance and posture.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris
Abs
5/10Transverse Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face down over a stability ball with hips centered on the ball and feet anchored against a wall or held by a partner. Cross arms over chest and allow torso to round forward.
- Engage core and squeeze glutes to lift torso upward.
- Extend spine until body forms straight line from head to heels.
- Pause briefly at the top.
- Lower torso slowly back to starting position.
- Maintain control throughout the descent.
Coaching Tips
Form Cues
- Keep core tight
- Squeeze glutes at top
- Avoid arching lower back
- Move slowly and controlled
Breathing
Inhale as you lower your torso; exhale as you lift and squeeze at the top. Brace core before initiating movement.
Tempo
3-1-1
Range of Motion
Start with torso rounded over the ball; extend to a straight line from head to heels without hyperextending the back.
Safety
Safety Notes
- Secure feet to prevent slipping
- Stop if you feel lower back pain
- Use a properly inflated ball on stable surface
- Avoid if you have acute back injuries
Spotting
Have a partner hold your feet for stability; not typically needed for spotting the lift itself.
Common Mistakes
- Overarching the back
- Not anchoring feet securely
- Using momentum instead of muscle control
- Letting gravity drop during descent
When to Avoid
- Acute low back pain
- Herniated discs
Flexibility Needed
- Adequate spinal flexibility
- Hip mobility for positioning
Build Up First
- Basic core bracing competency
- Familiarity with bodyweight extensions
Also known as
Stability Ball Back Extension, Swiss Ball Hyperextension
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