- Target muscles: Erector Spinae
- Synergists: None
- Mechanics: Isolation
- Force: Pull
- Lie prone (on your front) on a stability ball with the soles of your feet against a wall.
- Hold the weight plate behind your head or by crossing your arms close to your chest.
- Keeping your neck neutral, exhale as you lift your upper body off the ball.
- Hold for a count of two.
- Inhale as you slowly lower your upper body back to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Use the weighted back extension on stability ball after you’ve mastered the back extension on stability ball.
- This exercise strengthens the erector spinae muscles of the back, making it important for functional fitness and posture.
- The weighted back extension on stability ball may also be performed to prevent muscle imbalances between the front and back of your body.
- Keep your hips still. Only your back should move.
- Do not hyperextend your back.
- To make this exercise more challenging, instead of holding the weight plate behind your head, hold it overhead with your arms straight. This will move your center of gravity higher which will make it more difficult.
- See also the back extension on stability ball, hyperextension, and the machine back extension.
Weighted back extension on stability ball
This video replaces a weight plate with a kettlebell.