How to do the Exercise Ball Lower Back Stretch (pyramid)
Exercise Ball Lower Back Stretch (pyramid) is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using stability ball, it falls under the flexibility category. Secondary muscles engaged include Glutes and Hamstrings.
Exercise Ball Lower Back Stretch (pyramid) demonstration · © GymiaFit
Exercise Ball Lower Back Stretch (pyramid) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Exercise Ball Lower Back Stretch (pyramid) step by step
- 1Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball.
- 3Place your hands behind your head or cross them over your chest.
- 4Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball.
- 5Hold the stretch for a few seconds, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Exercise Ball Lower Back Stretch (pyramid) — questions
What muscles does the Exercise Ball Lower Back Stretch (pyramid) work?
The Exercise Ball Lower Back Stretch (pyramid) primarily targets the Lats. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Exercise Ball Lower Back Stretch (pyramid)?
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 Lower Back Stretch (pyramid) 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 Lower Back Stretch (pyramid)?
Exercise Ball Alternating Arm Ups, Exercise Ball Lat Stretch, Exercise Ball Lying Side Lat Stretch 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 Lower Back Stretch (pyramid) 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.