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Lower back · Stability ball · Intermediate

How to do 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.

Back Extension On Exercise Ball demonstration
Primary muscle
Lower back
Also works
Glutes and Hamstrings
Level
Intermediate
Category
Back

How to do Back Extension On Exercise Ball, step by step

  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

Back Extension On Exercise Ball works your lower back as the main mover, with help from your glutes and hamstrings.

Track Back Extension On Exercise Ball in SPLYT

Back Extension On Exercise Ball is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lower back exercises

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