PlanWorkouts

Exercise 1314 · REF qLpO4vV

Back Extension On Exercise Ball exercise animation

Back Extension On Exercise Ball

Category
Back
Target
Spine

Back extensions on a stability ball work the spinal erectors through a hip hinge pattern, with the ball's instability forcing the glutes to help stabilize throughout the movement. It's gentler on the lower back than a hyperextension bench because the range is more forgiving. Go slow and control the descent, since the ball makes it easy to lose balance if you rush.

How to Do the Back Extension On Exercise Ball

  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 or other stable surface.
  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

The Back Extension On Exercise Ball primarily targets the Spine, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine Exercise Ball Hug Exercise Ball Hug Stability Ball · Spine

Equipment Alternatives

Don't have stability ball? These target the same spine with different equipment.

Hyperextension Hyperextension Body Weight · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Back Extension On Exercise Ball work?
The Back Extension On Exercise Ball primarily targets the spine, with the glutes and hamstrings assisting.
What equipment do I need for the Back Extension On Exercise Ball?
The Back Extension On Exercise Ball is done with a stability ball.
What's a good alternative to the Back Extension On Exercise Ball?
If you don't have access to a stability ball, the Hyperextension targets the same spine using body weight instead.