exercise ball back extension with hands behind head
exercise ball back extension with hands behind head — highlighted muscle: spine

Muscles worked

spine, glutes, hamstrings

Watch a demonstration

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exercise ball back extension with hands behind head

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.

  2. 2

    Position your feet against a wall or other stable surface for support.

  3. 3

    Cross your arms behind your head, with your hands touching the back of your head.

  4. 4

    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 hips.

  5. 5

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

  6. 6

    Repeat for the desired number of repetitions.

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