Weighted Ball Hyperextension
The Weighted Ball Hyperextension is an intermediate posterior chain exercise performed on a stability ball that targets the lower back, glutes, and hamstrings. By adding external resistance to the standard back extension, it strengthens the spinal erectors and improves core stability.
Since the lower back is highly sensitive to cumulative fatigue, the AI analyzes your HRV and recovery data to ensure your posterior chain is ready for this added load. By tracking your RPE and performance on previous sets, the system can distinguish between healthy muscular exertion and potential strain, auto-adjusting the weight or volume to prevent injury while ensuring progressive overload. If you have a history of lower back issues, the app can intelligently suggest stable machine-based alternatives.
Form Cues
- Plant your feet wide against a wall or sturdy object for stability.
- Position your hips directly on top of the stability ball.
- Hold the weighted ball securely against your chest.
- Squeeze your glutes to initiate the upward movement.
- Pause at the top when your body forms a straight line.
- Don't arch your lower back aggressively past neutral.
- Don't swing your torso upward using momentum.
- Don't crane your neck or look up at the ceiling.
- Don't hold your breath; exhale as you lift.
- Don't let the ball roll excessively forward as you extend.
Common Mistakes
- Hyperextending the lumbar spine
- Using momentum instead of muscle
- Placing the ball too high on the chest
- Insufficient glute engagement
- Rounding the upper back
Muscles Worked
This exercise primarily targets the erector spinae muscles running along the spine and the gluteus maximus, working together to extend the hips and back. The hamstrings assist as stabilizers, while the deep core muscles engage to maintain balance on the unstable surface.
Primary
Secondary
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