How to do a Stability Ball Hyperextension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Stability Ball Hyperextension
Workouts with Stability Ball Hyperextension
Target muscles worked
Instructions for Proper Form
This exercise is very similar to a Stability Ball Back Extension. Like the back extension, this exercise primarily targets the muscles in your lower back. The use of a stability ball helps to add instability to the movement. This is a great exercise for improving lower back strength and core stability.
- Place your hips on top of a stability ball your legs extended and feet pressed against a wall.
- Fold your hands across your chest and relax your torso over the stability ball.
- Press your hips into the stability ball and raise your shoulders as high as you can.
- Control the motion back to the starting position.
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Alternative Exercises to Stability Ball Hyperextension
1. Incline Back Extension
90.5 mSCORESWAPPED 1,662 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
2. Back Extensions
96.3 mSCORESWAPPED 1,481 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
3. Superman
95.4 mSCORESWAPPED 1,230 TIMESA bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
- Beginner
- Lower Back
4. Seated Back Extension
95.9 mSCORESWAPPED 942 TIMESSeated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.
- Beginner
- Lower Back
- Back Extension Machine
5. Superman Hold
76.2 mSCORESWAPPED 878 TIMESAn isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.
- Beginner
- Lower Back
6. Alternating Superman
92.2 mSCORESWAPPED 755 TIMESThis exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.
- Beginner
- Lower Back
7. Cat Cow
4.3 mSCORESWAPPED 634 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
- Beginner
- Lower Back
8. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 613 TIMESStiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.
- Beginner
- Lower Back
- Squat Rack
- Barbells
9. Superman with Scaption
91.9 mSCORESWAPPED 612 TIMESA variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.
- Beginner
- Lower Back
10. Rack Pulls
89.1 mSCORESWAPPED 349 TIMESRack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.
- Intermediate
- Lower Back
- Squat Rack
- Barbells