Back Extension on Exercise Ball

Setup

1. 01Lie face down with hips centered on the ball.
2. 02Brace the feet against a wall or floor, legs straight.
3. 03Place hands behind the head or across the chest.
4. 04Let the torso drape over the ball to start.

Execution

1. 01Raise the torso until the body forms a straight line.
2. 02Squeeze the glutes and lower back at the top.
3. 03Pause briefly without hyperextending the spine.
4. 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.