Intermediate
WEIGHTED HYPEREXTENSION (ON STABILITY BALL)
Back
Body Part
Spine
Target Muscle
Weighted
Equipment
Intermediate
Difficulty
Target Muscles
Spine
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability.
2
Step:2 Place your hands behind your head or cross them over your chest.
3
Step:3 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line.
4
Step:4 Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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