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Stability Ball Hyperextension being performed with proper form
Stability Ball Hyperextension demonstration video — proper form for the full movement.

How to do a Stability Ball Hyperextension

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
595,602
Popularity Rank
409th
Difficulty
Beginner
Lower Back Strength
56 mSCORE 28th
Equipment Required

Workouts with Stability Ball Hyperextension

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    None

    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.

    1. Place your hips on top of a stability ball your legs extended and feet pressed against a wall.
    2. Fold your hands across your chest and relax your torso over the stability ball.
    3. Press your hips into the stability ball and raise your shoulders as high as you can.
    4. Control the motion back to the starting position.

    Sets & Reps Calculator

    Average Stability Ball Hyperextension standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to Stability Ball Hyperextension

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    2. 2. Back Extensions

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      This 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.

    3. 3. Superman

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    4. 4. Seated Back Extension

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      Seated 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.

    5. 5. Superman Hold

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      An 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.

    6. 6. Alternating Superman

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      92.2 mSCORESWAPPED 741 TIMES

      This 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.

    7. 7. Stiff-Legged Barbell Good Morning

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      91.7 mSCORESWAPPED 603 TIMES

      Stiff-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.

    8. 8. Cat Cow

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      Cat 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.

    9. 9. Superman with Scaption

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      91.9 mSCORESWAPPED 580 TIMES

      A 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.

    10. 10. Rack Pulls

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      Rack 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.