PlanWorkouts

Exercise 1335 · REF WME869U

Exercise Ball Back Extension With Knees Off Ground exercise animation

Exercise Ball Back Extension With Knees Off Ground

Category
Back
Target
Spine

Lifting the knees off the ground removes the extra stability that bracing against the floor provides, which shifts more of the balancing work onto the core and hip stabilizers throughout the set. It's a harder progression of the standard ball back extension, not a different exercise.

How to Do the Exercise Ball Back Extension With Knees Off Ground

  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

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