Weighted Stability Ball Back Extension
A back extension over a stability ball while holding a weight plate to your chest. The added load progresses the bodyweight ball extension for more lower-back strength.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down over a stability ball with it under your hips and stomach, feet wide on the floor behind you, holding a weight plate to your chest.
Let your torso round forward over the ball.
Lift your chest by extending your hips and back until your body forms a straight line.
Pause briefly at the top without arching past neutral.
Lower slowly back over the ball.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Plate pinned to the chest
Rise to a straight line
Feet wide for balance
Common mistakes
Arching past a straight line at the top
Bouncing off the ball
Feet too close together
Safety notes
Brace your feet against a wall if the ball shifts.
Master the bodyweight version before adding a plate.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.