Exercise Ball Back Extension with Hands Behind Head

Setup

1. 01Lie face down with your hips and lower abdomen centered on the ball.
2. 02Brace the feet on the floor or against a wall base, hip width apart.
3. 03Place the fingertips lightly behind the head with elbows wide.
4. 04Drape the torso forward over the ball to the start position.

Execution

1. 01Squeeze the glutes and extend the spine to lift the chest.
2. 02Rise until the torso is in line with the legs.
3. 03Hold the top for a second with elbows still wide.
4. 04Lower back over the ball with control.

Checkpoints

• -Hands rest lightly; no pulling on the neck.
• -Hips stay glued to the ball.
• -The lift stops at a straight body line, not beyond.
• -Tempo stays smooth on the way down.

Common mistakes

• -Yanking the head forward with the hands.
• -Bouncing off the ball at the bottom.
• -Overextending the lumbar spine at the top.
• -Letting the elbows collapse inward.