Description

The exercise ball back extension with hands behind head is a great exercise for targeting the lower back and strengthening the core muscles.

Starting Position

Lie face down on an exercise ball with your hands placed behind your head and elbows pointing out to the sides.

Technical Execution

Slowly lift your chest off the ball by engaging your lower back muscles. Hold at the top of the movement for a second before slowly lowering back down.

Range of Motion

Focus on a full range of motion, extending as far as comfortable without straining the lower back.

Variations

For added difficulty, you can hold a weight plate against your chest or extend your arms straight out in front of you during the movement.

Common Mistakes

Common mistakes include arching the back too much, using momentum to lift the body, and not maintaining proper alignment.

Practical Advice

Focus on engaging the glutes and core muscles throughout the movement. Keep a neutral spine and avoid hyperextending the lower back.

Additional Notes

It's important to start with a light weight or just body weight to ensure proper form before progressing to heavier weights.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

lower back

Secondary Muscles