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Lower back · Stability ball · Intermediate

How to do Exercise Ball Back Extension With Rotation With Stability

The exercise ball back extension with rotation is a movement that targets the spinal erectors and involves extending the back while lying face down on a stability ball, then adding a rotational component to engage the obliques and improve core stability.

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

How to do Exercise Ball Back Extension With Rotation With Stability, step by step

  1. Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
  2. Place your hands behind your head or cross them 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 rotate your torso to one side, keeping your hips and legs stable. Emphasize stability control.
  5. Return to the center and repeat the rotation to the other side.
  6. Lower your upper body back down to the starting position and repeat for the desired number of repetitions.

Muscles worked

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

Track Exercise Ball Back Extension With Rotation With Stability in SPLYT

Exercise Ball Back Extension With Rotation With Stability 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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