How to do the Exercise Ball Back Extension With Knees Off Ground
Exercise Ball Back Extension With Knees Off Ground 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 Knees Off Ground demonstration · © GymiaFit
Exercise Ball Back Extension With Knees Off Ground 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 Knees Off Ground 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 for stability.
- 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.
Exercise Ball Back Extension With Knees Off Ground — questions
What muscles does the Exercise Ball Back Extension With Knees Off Ground work?
The Exercise Ball Back Extension With Knees Off Ground 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 Knees Off Ground?
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 Knees Off Ground 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 Knees Off Ground?
Back Extension On Exercise Ball, Exercise Ball Back Extension With Arms Extended, Exercise Ball Back Extension With Hands Behind Head train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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