How to do the Exercise Ball Back Extension With Rotation
Exercise Ball Back Extension With Rotation 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 Rotation demonstration · © GymiaFit
Exercise Ball Back Extension With Rotation 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 Rotation step by step
- 1Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
- 2Place your hands behind your head or cross them 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 rotate your torso to one side, keeping your hips and legs stable.
- 5Return to the center and repeat the rotation to the other side.
- 6Lower your upper body back down to the starting position and repeat for the desired number of repetitions.
Exercise Ball Back Extension With Rotation — questions
What muscles does the Exercise Ball Back Extension With Rotation work?
The Exercise Ball Back Extension With Rotation 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 Rotation?
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 Rotation 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 Rotation?
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.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Back Extension With Rotation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.