SPLYT · Workouts · Routines · Exercises · Tools
Lower back · Stability ball · Beginner

How to do Exercise Ball Hug

The exercise ball hug is a gentle movement performed on a stability ball, focusing on stretching and mobilizing the spine while engaging the core. It is suitable for improving flexibility and mobility in the back, with secondary engagement of the shoulders and chest.

Exercise Ball Hug demonstration
Primary muscle
Lower back
Also works
Shoulders and Chest
Level
Beginner
Category
Back

How to do Exercise Ball Hug, step by step

  1. Sit on the stability ball with your feet flat on the ground and your back straight.
  2. Hold the stability ball with both hands, hugging it close to your chest.
  3. Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground.
  4. Continue leaning back until you feel a stretch in your back muscles.
  5. Hold the position for a few seconds, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Exercise Ball Hug works your lower back as the main mover, with help from your shoulders and chest.

Track Exercise Ball Hug in SPLYT

Exercise Ball Hug 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.

Get SPLYT on the App Store

More lower back exercises

All 32 lower back exercises →

More with a stability ball

Every stability ball exercise → · The full exercise library →