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Lower back · Stability ball · Intermediate

How to do Exercise Ball Back Extension With Arms Extended

The exercise ball back extension with arms extended targets the spinal erectors and helps strengthen the lower back, glutes, and hamstrings. It requires balance and core engagement due to the instability of the ball and the extended arm position.

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

How to do Exercise Ball Back Extension With Arms Extended, 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 for stability.
  2. Extend your arms straight out in front of you, with your palms facing down.
  3. Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
  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

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

Track Exercise Ball Back Extension With Arms Extended in SPLYT

Exercise Ball Back Extension With Arms Extended 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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