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Lower Back · Beginner

Stability Ball Back Extension

Prone trunk extension over a stability ball for the posterior chain and controlled spinal extension.

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Stability Ball Back Extension demonstration

Exercise overview

Training details

Lower BackGlutesHamstringsCore

Equipment

Stability Ball

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down over a stability ball with feet braced against a wall or floor.
  2. 02Place the hands across the chest or lightly behind the head.
  3. 03Lower the torso around the ball while keeping the neck long.
  4. 04Lift the chest by squeezing the glutes and back until the body is straight.
  5. 05Stop before overextending the lower back and lower slowly.

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Variations

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Alternatives

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