Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Demonstration
IntermediateIsolationOther
Exercise Ball Hug
Spine · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Sit on the stability ball with your feet flat on the ground and your back straight.
- 2
Hold the stability ball with both hands, hugging it close to your chest.
- 3
Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground.
- 4
Continue leaning back until you feel a stretch in your back muscles.
- 5
Hold the position for a few seconds, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Spine
shoulders
Secondary
shoulderschest
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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Alternatives
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