exercise ball back extension with arms extended
Description
The exercise ball back extension with arms extended is a dynamic exercise that targets the lower back and glutes while also engaging the core for stability.
Starting Position
Sit on the exercise ball with your feet flat on the ground and walk forward so that the ball is positioned under your lower abdomen. Extend your arms straight out in front of you.
Technical Execution
Keeping your core engaged, slowly lift your chest off the ball by extending through your hips and squeezing your glutes. Hold for a second at the top and then lower back down with control.
Range of Motion
Focus on a full range of motion by lowering down until your torso is parallel to the ground and then lifting until you feel a strong contraction in your lower back and glutes.
Variations
To increase the difficulty, you can hold a light dumbbell or resistance band across your chest. For a regression, perform the exercise without extending your arms.
Common Mistakes
Common mistakes include arching the back excessively, using momentum to lift the torso, and not maintaining proper alignment of the spine.
Practical Advice
Ensure you maintain a neutral spine throughout the movement and engage your core muscles to support your lower back.
Additional Notes
This exercise can help improve posture and strengthen the muscles of the lower back and glutes.
Difficulty Level
Intermediate
Equipment Needed
Assisted
Primary Muscles
lower back
Secondary Muscles
Categories
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