Resistance band
Band Straight Leg Deadlift
Spine · Back
Beginner9
Demonstration
IntermediateIsolationOther
Back Extension On Exercise Ball
Spine · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 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.
Muscles worked
Primary
Spine
glutes
Secondary
gluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Other
Exercise Ball Back Extension With Arms Extended
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Hands Behind Head
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Knees Off Ground
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Rotation
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Intermediate5
Other
Exercise Ball Hug
Spine · Back
Intermediate5
Other
Exercise Ball Prone Leg Raise
Spine · Back
Advanced5
Bodyweight
Hyperextension
Spine · Back
Intermediate6
Alternatives
Resistance band
Band Straight Leg Deadlift
Spine · Back
Beginner9
Bodyweight
Hyperextension
Spine · Back
Intermediate6
Bodyweight
Hyperextension (On Bench)
Spine · Back
Intermediate6
Machine
Lever Back Extension
Spine · Back
Intermediate5
Bodyweight
Lower Back Curl
Spine · Back
Intermediate6
Bodyweight
Sphinx
Spine · Back
Intermediate6