Back Extension on Exercise Ball
Step by step
How to perform
- Position your feet firmly on the ground, hip-width apart, and place your hands behind your head or crossed on your chest.
- Keep your body in a straight line and slowly lower your upper body down towards the ball, bending at the waist.
- Then, using your lower back muscles, lift your torso back up until your body is in a straight line again.
- Repeat this movement for the desired number of repetitions, ensuring to keep your movements controlled and smooth throughout the exercise.
Overview
About this exercise
The Back Extension on Exercise Ball is a strength-building exercise that primarily targets the lower back muscles, but also engages the glutes and hamstrings. It's suitable for people of all fitness levels, from beginners to advanced, who are interested in improving their core strength, balance, and posture. By performing this exercise, individuals can enhance their spinal stability, mitigate the risk of back pain, and support overall body movement and functionality.
Coaching cues
Form tips
Avoid jerky or fast movements. When you lift your upper body off the ball, ensure the movement is slow and controlled. This helps to engage your back muscles effectively and reduces the risk of injury.
Don't overextend your back. Your body should be in a straight line from your head to your heels at the top of the movement. Overextending can put unnecessary strain on your back and potentially cause injury.
Keep your gaze down or slightly forward, not up. Looking up can put strain on your neck.
Breathe out as you lift your upper
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