Stability Ball Back Extension

Body region

• Back
• Glutes

Muscles

Main

• Erector Spinae
• Gluteus Maximus

Helps

• Multifidus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Quadratus Lumborum
• Rectus Abdominis
• Gluteus Medius

Equipment

• Stability Ball

Technique

1. Lie face down with your hips and lower belly on a stability ball.
2. Spread your feet wide on the floor or brace them against a wall.
3. Let your torso round gently over the ball with hands at your temples or crossed on the chest.
4. Lift your chest until your body forms a straight line, pause, then lower slowly.

Cues

• Squeeze the glutes as you rise.
• Keep the ball still; a wider stance helps.

Common mistakes

• Lifting so high the lower back overarches.
• Pulling on the head with the hands.

Variations

• Weighted Stability Ball Back Extension

Alternatives

• Back Extension
• Superman