PlanWorkouts

Exercise 1336 · REF WVD66ff

Exercise Ball Back Extension With Rotation exercise animation

Exercise Ball Back Extension With Rotation

Category
Back
Target
Spine

Adding a twist at the top of the back extension brings the obliques into a movement that's normally pure spinal erector and glute work. The ball's instability means the rotation has to be controlled rather than fast — done carelessly, this is an easy way to lose balance mid-rep.

How to Do the Exercise Ball Back Extension With Rotation

  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.
  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

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