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Lower back · Stability ball · Intermediate

How to do Exercise Ball Back Extension With Hands Behind Head

This exercise targets the spinal erectors and involves performing back extensions while lying face down on a stability ball, with hands placed behind the head for increased difficulty. It also engages the glutes and hamstrings as secondary muscles.

Exercise Ball Back Extension With Hands Behind Head demonstration
Primary muscle
Lower back
Also works
Glutes and Hamstrings
Level
Intermediate
Category
Back

How to do Exercise Ball Back Extension With Hands Behind Head, 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.
  2. Position your feet against a wall or other stable surface for support.
  3. Cross your arms behind your head, with your hands touching the back of your head.
  4. 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 hips.
  5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

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

Track Exercise Ball Back Extension With Hands Behind Head in SPLYT

Exercise Ball Back Extension With Hands Behind Head 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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