Weighted Ball Hyperextension

A strength training exercise targeting the lower back using a weighted ball.

Instructions

• Lie face down on a stability ball with legs straight and toes on the ground.
• Hold a weighted ball against your chest with both hands.
• Engage your core and lift your upper body up until your chest is off the ball.
• Hold for a second, then lower back down slowly.

Common Mistakes to Avoid

• Using momentum to lift the body instead of engaging the core.
• Allowing the head to move out of neutral alignment.
• Lifting too high, which can strain the lower back.

Additional Information