Description

The back extension on an exercise ball is a core strengthening exercise that targets the lower back and glutes.

Starting Position

Sit on the exercise ball with feet flat on the ground and walk the feet forward as you roll down until the lower back is supported.

Technical Execution

Slowly lift the upper body until hips are extended without arching the back, then lower back down with control.

Range of Motion

Perform a full range of motion by extending the hips fully and then returning to the starting position.

Variations

Variations include holding a weight across the chest or extending arms overhead.

Common Mistakes

Common mistakes include arching the back too much or using momentum to lift the body.

Practical Advice

Focus on engaging the core muscles and maintaining a neutral spine throughout the movement.

Additional Notes

Ensure proper breathing technique and adjust the size of the exercise ball for optimal stability.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

lower back

Secondary Muscles