Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Exercise ball back extension with hands behind head

Intermediate

Exercise ball back extension with hands behind head 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.
  2. 2Position your feet against a wall or other stable surface for support.
  3. 3Cross your arms behind your head, with your hands touching the back of your head.
  4. 4Engage 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. 5Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
  6. 6Repeat 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 hands behind head

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Back exercises

  • Alternate lateral pulldownCable
  • Archer pull upBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine