Stability Ball Back Extension With Rotation

Body region

• Back
• Core

Muscles

Main

• Erector Spinae
• Multifidus
• External Oblique
• Internal Oblique

Helps

• Rotatores
• Gluteus Maximus
• Biceps Femoris
• Semitendinosus

Holds

• Quadratus Lumborum
• Transversus Abdominis

Equipment

• Stability Ball

Technique

1. Lie face down with your hips on a stability ball, feet wide apart on the floor and hands lightly behind your head.
2. Lower your chest over the ball to a comfortable stretch, keeping the spine long.
3. Raise your torso until your body forms a line from head to heels.
4. At the top, rotate your chest to one side without shifting the hips, then turn back to centre.
5. Lower with control and alternate the rotation side on each rep.

Cues

• Rotate through the ribcage, keep the hips square to the floor.
• Stop at a straight line; do not lean back further.
• Move slowly and keep the feet wide for balance.

Common mistakes

• Over-arching the lower back at the top.
• Twisting by moving the hips instead of the chest.
• Pulling on the neck with the hands.
• Using momentum to swing up.

Alternatives

• Stability Ball Back Extension
• Back Extension