# Stability Ball Back Extension

URL: https://heatsy.app/ex/stability-ball-back-extension

Also known as: Swiss Ball Back Extension, Exercise Ball Hyperextension, Exercise 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](https://heatsy.app/ex/weighted-stability-ball-back-extension)

## Alternatives

- [Back Extension](https://heatsy.app/ex/back-extension)
- [Superman](https://heatsy.app/ex/superman)