Description

The exercise ball back extension with knees off the ground helps strengthen the lower back and glutes while also engaging the core for stabilization.

Starting Position

Lie facedown on the exercise ball with your hands behind your head and knees slightly off the ground.

Technical Execution

Lift your chest off the ball by engaging your lower back muscles while keeping your neck in a neutral position. Hold briefly at the top and lower back down with control.

Range of Motion

Focus on a full range of motion by lowering until your torso is nearly parallel to the ground and lifting until you feel a strong contraction in your lower back and glutes.

Variations

To increase the difficulty, you can extend your arms overhead or hold a weight against your chest. To reduce the difficulty, place your feet against a wall for stability.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the body, and not engaging the core muscles.

Practical Advice

Focus on maintaining a neutral spine throughout the movement, engage the glutes and core for stability, and perform the exercise with controlled movements.

Additional Notes

This exercise is beneficial for improving posture and lower back strength. It is important to start with proper form and gradually increase the difficulty.

Difficulty Level

Intermediate

Equipment Needed

Stability Ball

Primary Muscles

lower back

Secondary Muscles