How to do the Exercise Ball Hug
Exercise Ball Hug is a beginner multi-joint compound pushing exercise targeting the Spine in the Back region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Exercise Ball Hug demonstration · © GymiaFit
Exercise Ball Hug at a glance
- Primary muscles
- Spine
- Secondary muscles
- Shoulders, Chest
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Exercise Ball Hug step by step
- 1Sit on the stability ball with your feet flat on the ground and your back straight.
- 2Hold the stability ball with both hands, hugging it close to your chest.
- 3Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground.
- 4Continue leaning back until you feel a stretch in your back muscles.
- 5Hold the position for a few seconds, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Exercise Ball Hug — questions
What muscles does the Exercise Ball Hug work?
The Exercise Ball Hug primarily targets the Spine. It also recruits the Shoulders, Chest as secondary movers.
What equipment do I need for the Exercise Ball Hug?
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 Hug 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 Hug?
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 Hug 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.