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All exercises

Exercise ball back extension with arms extended

Intermediate

Exercise ball back extension with arms extended 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 for stability.
  2. 2Extend your arms straight out in front of you, with your palms facing down.
  3. 3Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
  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
  • Back extension on exercise ballOther
  • Exercise ball back extension with rotationOther
  • Weighted hyperextension (on stability ball)Weight plate

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 restExercise ball back extension with arms extended

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