Back Exercise · Stability Ball

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Exercise Ball Lower Back Stretch (pyramid)

Category

Back

Equipment

Stability Ball

Target

Lats

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Folding the body over the ball into a pyramid-like shape stretches the lower back and lats together, using the ball's curve to support a deeper spinal flexion than most floor stretches allow. It's a passive, restorative movement — the point is to relax into the position, not fight it.

How to Do the Exercise Ball Lower Back Stretch (pyramid)

1. Sit on top of a stability ball with your feet flat on the floor and your knees bent to about 90 degrees.
2. Walk your feet forward gradually, letting the ball roll down your back until it supports your lower back.
3. Rest your hands behind your head, or fold them across your chest.
4. Brace your core and slowly lower your upper body toward the floor, letting your lower back stretch over the ball.
5. Stay in the stretch for a few seconds, then return slowly to where you began.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the lats.

Muscles Worked

The Exercise Ball Lower Back Stretch (pyramid) primarily targets the Lats, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

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

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

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

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

FAQ

What muscles does the Exercise Ball Lower Back Stretch (pyramid) work?

The Exercise Ball Lower Back Stretch (pyramid) primarily targets the lats, with the glutes and hamstrings assisting.

What equipment do I need for the Exercise Ball Lower Back Stretch (pyramid)?

The Exercise Ball Lower Back Stretch (pyramid) is done with a stability ball.

What's a good alternative to the Exercise Ball Lower Back Stretch (pyramid)?

If you don't have access to a stability ball, the Archer Pull Up targets the same lats using body weight instead.