Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Demonstration
IntermediateIsolationOther
Exercise Ball Back Extension With Knees Off Ground
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 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.
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.
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