PlanWorkouts

Exercise 1341 · REF yU7w7CA

Exercise Ball Lower Back Stretch (pyramid) exercise animation

Exercise Ball Lower Back Stretch (pyramid)

Category
Back
Target
Lats

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 the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball.
  3. Place your hands behind your head or cross them over your chest.
  4. Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball.
  5. Hold the stretch for a few seconds, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

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 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 Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown 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 Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up 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.