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Back Extension on Exercise Ball
A bodyweight spinal extension performed over a stability ball that strengthens the lower back with a long, supported range of motion.
BackStability BallSpinal extension
Primary
Erector spinae
Secondary
Gluteus maximusHamstrings
Equipment
Stability Ball
Pattern
Spinal extension
Setup
- 01Lie face down with hips centered on the ball.
- 02Brace the feet against a wall or floor, legs straight.
- 03Place hands behind the head or across the chest.
- 04Let the torso drape over the ball to start.
Execution
- 01Raise the torso until the body forms a straight line.
- 02Squeeze the glutes and lower back at the top.
- 03Pause briefly without hyperextending the spine.
- 04Lower under control back over the ball.
Checkpoints
- -Hips stay pressed into the ball throughout.
- -The spine extends smoothly, one segment at a time.
- -The head stays neutral, eyes toward the floor.
- -The top position is a straight line, not an arch.
Common mistakes
- -Hyperextending the lower back at the top.
- -Yanking the head up with the hands.
- -Letting the ball roll because the feet are unbraced.
- -Dropping quickly instead of lowering under control.
Programming notes
- -Use 2 to 4 sets of 10 to 20 reps.
- -Pause 1 to 2 seconds at the top for control.
- -Progress by holding a light plate against the chest.
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