back extension on exercise ball
back extension on exercise ball — highlighted muscle: spine

Muscles worked

spine, glutes, hamstrings

Watch a demonstration

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back extension on exercise ball

Body part
back
Equipment
stability ball
Target muscle
spine
Muscle group
glutes

Secondary muscles

gluteshamstrings

How to perform it

  1. 1

    Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface.

  2. 2

    Position your hands behind your head or crossed over your chest.

  3. 3

    Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.

  4. 4

    Pause for a moment at the top, then slowly lower your upper body back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

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