Ball Hyperextensions


  • Begin by kneeling down in front of a ball, leaning on it with your hips and core. Place your hands on either side for stability.
  • Now, keeping your legs out extended behind you and your hands firmly on the ball, extend your back feeling a slight contraction in your lower back. Keep your chest high.
  • Hold for a few seconds and then slowly release back. Repeat.


  • Do not over-extend. Extend to where you feel comfortable.
Primary muscles Erector spinae
Secondary muscles Gluteus medius