Back extension on exercise ball

Category

Back

Difficulty

Beginner

Equipment

Exercise Ball

Primary muscles

Erector Spinae, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Position your lower abdomen, face down on an exercise ball , with your feet planted firmly on the floor and your legs extended straight.
2. Place your hands lightly behind your head or cross them over your chest.
3. Bend at the waist to lower your upper body over the exercise ball, keeping your back straight.
4. Engage your lower back and glutes to lift your upper body back to the starting position, extending your back fully.

Form tips

• Maintain a stable position by keeping your feet firmly planted on the floor.
• Avoid rounding your back; keep it straight to ensure proper form and prevent injury.
• Focus on engaging your lower back muscles to lift your torso, not your neck or arms.