Exercise Detail

back extension on exercise ball

The back extension on an exercise ball is a bodyweight exercise that targets the spinal erectors and helps strengthen the lower back. It also engages the glutes and hamstrings as secondary muscles. The use of a stability ball requires core engagement and balance, making it more challenging than a standard floor back extension.

BackStrengthIntermediateMedia available

Equipment

Stability Ball

Instructions

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.
Position your hands behind your head or crossed over your chest.
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.
Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
Repeat for the desired number of repetitions.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

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