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All exercises

Back extension on exercise ball

Intermediate

Back extension on exercise ball is a compound exercise for the lower back, also working the glutes and hamstrings.

What it works

Primary muscle

Lower back

Also works

GlutesHamstrings

Equipment
Other
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Place 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. 2Position your hands behind your head or crossed over your chest.
  3. 3Engage 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. 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Lower back curlBodyweight
  • HyperextensionBodyweight
  • Hyperextension (on bench)Bodyweight
  • Weighted hyperextension (on stability ball)Weight plate
  • Exercise ball back extension with rotationOther
  • Exercise ball back extension with arms extendedOther

Easier variations

  • HyperextensionBodyweight
  • Hyperextension (on bench)Bodyweight
  • Lower back curlBodyweight
  • Lever back extensionMachine

Harder variations

  • Weighted hyperextension (on stability ball)Weight plate
Logged today · 1 min restBack extension on exercise ball

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