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Lower back · Stability ball · Intermediate

How to do Exercise Ball Back Extension With Knees Off Ground

This exercise targets the spinal erectors and requires you to perform a back extension while balancing your hips on a stability ball with your knees off the ground. It challenges your core, glutes, and hamstrings, and requires balance and coordination.

Exercise Ball Back Extension With Knees Off Ground demonstration
Primary muscle
Lower back
Also works
Glutes and Hamstrings
Level
Intermediate
Category
Back

How to do Exercise Ball Back Extension With Knees Off Ground, 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. 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

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

Track Exercise Ball Back Extension With Knees Off Ground in SPLYT

Exercise Ball Back Extension With Knees Off Ground 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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