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Exercise 1334 · REF o1HGDSq

Exercise Ball Back Extension With Hands Behind Head exercise animation

Exercise Ball Back Extension With Hands Behind Head

Category
Back
Target
Spine

Placing the hands behind the head shortens the lever arm slightly compared to extending the arms fully, making this a middle-ground version of the back extension between the easier crossed-arm variation and the harder extended-arm one. The target stays the same — spinal erectors and glutes controlling hip extension over an unstable ball.

How to Do the Exercise Ball Back Extension With Hands Behind Head

  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

The Exercise Ball Back Extension With Hands Behind Head 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

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