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All exercises

Exercise ball back extension with rotation

Intermediate

Exercise ball back extension with rotation 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. 1Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
  2. 2Place your hands behind your head or cross them 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 rotate your torso to one side, keeping your hips and legs stable.
  5. 5Return to the center and repeat the rotation to the other side.
  6. 6Lower your upper body back down to the starting position and repeat 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
  • Back extension on exercise ballOther
  • 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 restExercise ball back extension with rotation

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