10 Weighted Hyperextension (on Stability Ball) Alternatives for Back

Ranked Weighted Hyperextension (On Stability Ball) Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Hyperextension (On Stability Ball) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Exercise Ball Back Extension With Arms Extended

   80% match

   • Spine
   • Stability-ball
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the spinal erectors.

   How to perform this exercise

   1. Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
   2. Extend your arms straight out in front of you, with your palms facing down.
   3. Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: spine, the same as the Weighted Hyperextension (On Stability Ball)
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
2. Play demonstration

   2. Exercise Ball Back Extension With Hands Behind Head

   80% match

   • Spine
   • Stability-ball
   • Beginner
   • Compound

   How to perform this exercise

   1. Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball.
   2. Position your feet against a wall or other stable surface for support.
   3. Cross your arms behind your head, with your hands touching the back of your head.
   4. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips.
   5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: spine, the same as the Weighted Hyperextension (On Stability Ball)
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
3. Play demonstration

   3. Exercise Ball Back Extension With Knees Off Ground

   80% match

   • Spine
   • Stability-ball
   • Intermediate
   • Compound

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
   2. Position your hands behind your head or crossed over your chest.
   3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: spine, the same as the Weighted Hyperextension (On Stability Ball)
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
4. Play demonstration

   4. Back Extension On Exercise Ball

   64% match

   • Spine
   • Stability-ball
   • Beginner
   • Isolation

   How to perform this exercise

   1. Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface.
   2. Position your hands behind your head or crossed over your chest.
   3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: spine, the same as the Weighted Hyperextension (On Stability Ball)
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
5. 

   5. Hyperextensions (Back Extensions)

   62% match

   • Lower Back
   • Other
   • Intermediate
   • Compound

   A looser match: it works the lower back rather than the spinal erectors.

   How to perform this exercise

   1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
   2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
   3. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
   4. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
   5. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lower back, not spine
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
6. 

   6. Hanging Bar Good Morning

   58% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   A looser match: it works the hamstrings rather than the spinal erectors.

   How to perform this exercise

   1. Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
   2. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
   3. Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
   4. Slowly lower the weight back to the starting position, where it is supported by the chains.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not spine
   • Equipment: free weights, the same as the Weighted Hyperextension (On Stability Ball)
   • Body position: hanging, not lying face down
7. Play demonstration

   7. Lower Back Curl

   56% match

   • Spine
   • Bodyweight
   • Intermediate
   • Isolation

   Use this when you have nothing to train with, because it works the spinal erectors with bodyweight alone.

   How to perform this exercise

   1. Lie flat on your stomach with your legs extended and your arms by your sides.
   2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
   3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: spine, the same as the Weighted Hyperextension (On Stability Ball)
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
8. 

   8. Weighted Ball Hyperextension

   56% match

   • Lower Back
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
   2. Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
   3. Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
   4. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: lower back, not spine
   • Equipment: a suspension trainer, not free weights
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
9. Play demonstration

   9. Dumbbell Lying Rear Delt Row

   56% match

   • Upper Back
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
   2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
   3. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: upper back, not spine
   • Equipment: free weights, the same as the Weighted Hyperextension (On Stability Ball)
   • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)
10. Play demonstration

    10. Exercise Ball Prone Leg Raise

    56% match

    • Spine
    • Stability-ball
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
    2. Place your hands on the ground, shoulder-width apart, and engage your core muscles.
    3. Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: spine, the same as the Weighted Hyperextension (On Stability Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Weighted Hyperextension (On Stability Ball)