Exercise Ball Back Extension With Hands Behind Head

Category

Back

Difficulty

Intermediate

Equipment

Exercise Ball

Primary muscles

Erector Spinae

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Position yourself face down on an exercise ball with your hips resting on the ball and your feet anchored against a wall or stable surface for balance.
2. Place your hands behind your head, elbows pointing out to the sides.
3. Engage your core and lower your upper body towards the floor, rounding your back slightly.
4. Lift your upper body back up until your body forms a straight line from your head to your hips. Repeat for the desired number of repetitions.

Form tips

• Focus on lifting with your back muscles rather than pulling with your hands to avoid neck strain.
• Breathe steadily, inhaling as you lower your body and exhaling as you lift it.
• Ensure your feet are firmly anchored to prevent slipping and maintain balance.
• Avoid overextending your back at the top of the movement to prevent strain.