How to do the Back Extension On Exercise Ball
Back Extension On Exercise Ball is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Back Extension On Exercise Ball demonstration · © GymiaFit
Back Extension On Exercise Ball at a glance
- Primary muscles
- Spine
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Back Extension On Exercise Ball step by step
- 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.
- 2Position your hands behind your head or crossed over your chest.
- 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.
- 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5Repeat for the desired number of repetitions.
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Back Extension On Exercise Ball — questions
What muscles does the Back Extension On Exercise Ball work?
The Back Extension On Exercise Ball primarily targets the Spine. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Back Extension On Exercise Ball?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Back Extension On Exercise Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Back Extension On Exercise Ball?
Exercise Ball Back Extension With Arms Extended, Exercise Ball Back Extension With Hands Behind Head, Exercise Ball Back Extension With Knees Off Ground train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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