Stability Ball Hyperextension
The Stability Ball Hyperextension is a bodyweight exercise that strengthens the lower back, glutes, and hamstrings using an exercise ball for support. It effectively targets the posterior chain while improving core stability and spinal health.
Since the lower back is sensitive to fatigue, AI coaching is vital here to prevent overtraining. By analyzing your HRV and sleep quality, the app can determine your recovery status and suggest the optimal volume for this exercise. Additionally, by tracking RPE and previous pain associations, the system ensures you strengthen your posterior chain without aggravating existing back issues.
Form Cues
- Anchor your feet firmly against a wall or sturdy object for stability.
- Position your hips directly on top of the stability ball.
- Squeeze your glutes hard at the top of the movement to extend the hips.
- Keep your chin tucked and spine neutral throughout the range of motion.
- Lower your torso slowly until you feel a gentle stretch in the hamstrings.
- Don't hyperextend your lower back past a neutral straight line at the top.
- Don't use momentum to swing your torso upwards.
- Don't crane your neck up to look forward; keep your gaze down.
- Don't place the ball too far forward under your chest.
- Don't allow your feet to slide or lose contact with the anchor point.
Common Mistakes
- Excessive arching of the lumbar spine
- Positioning the ball too far forward
- Relying on momentum rather than muscle control
- Leading the movement with the head and neck
- Failing to engage glutes at the peak
Muscles Worked
This exercise primarily targets the erector spinae muscles running along the spine, which are crucial for maintaining posture and protecting the lower back. It simultaneously recruits the glutes and hamstrings to drive hip extension, providing a comprehensive posterior chain workout.
Primary
Secondary
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