Equipmentstability ball
Difficultyintermediate
spineback
Exercise Ball Back Extension With Arms Extended
The exercise ball back extension with arms extended targets the spinal erectors and helps strengthen the lower back, glutes, and hamstrings. It requires balance and core engagement due to the instability of the ball and the extended arm position.
Step-by-Step Form & Technique
- 1.Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
- 2.Extend your arms straight out in front of you, with your palms facing down.
- 3.Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
- 4.Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
gluteshamstrings
Track Exercise Ball Back Extension With Arms Extended in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.