Back Extension on Exercise Ball
Execution Guide
- Lie face down on the exercise ball with your hips centered on the ball.
- Anchor your feet against a wall or heavy surface for stability.
- Place your hands behind your head or across your chest.
- Lower your torso toward the floor by bending at the hips.
- Extend your back to lift your torso until your body forms a straight line.
Range of Motion
Torso draped over the ball to a straight line from head to heels.
Common Mistakes to Avoid
- ×Hyperextending the back past neutral
- ×Rolling too far forward on the ball
- ×Moving too quickly without control
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Strengthen the lower back using an exercise ball for support
Difficulty
Beginner
Burn (10m)
25-40
Equipment
Exercise Ball
Anatomy
Primary
Erector Spinae
Secondary
GlutesHamstringsCore