How to do the Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Hands Behind Head 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.
Exercise Ball Back Extension With Hands Behind Head demonstration · © GymiaFit
Exercise Ball Back Extension With Hands Behind Head at a glance
- Primary muscles
- Spine
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Exercise Ball Back Extension With Hands Behind Head 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.
- 2Position your feet against a wall or other stable surface for support.
- 3Cross your arms behind your head, with your hands touching the back of your head.
- 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.
- 5Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Exercise Ball Back Extension With Hands Behind Head — questions
What muscles does the Exercise Ball Back Extension With Hands Behind Head work?
The Exercise Ball Back Extension With Hands Behind Head primarily targets the Spine. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Exercise Ball Back Extension With Hands Behind Head?
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 Exercise Ball Back Extension With Hands Behind Head 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 Exercise Ball Back Extension With Hands Behind Head?
Back Extension On Exercise Ball, Exercise Ball Back Extension With Arms Extended, 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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