Exercise Ball Back Extension with Arms Extended

Setup

1. 01Lie face down with your hips and lower abdomen on the ball.
2. 02Anchor the feet against the floor or the base of a wall, hip width apart.
3. 03Extend both arms straight overhead, biceps beside the ears.
4. 04Let the torso drape forward over the ball to start.

Execution

1. 01Squeeze the glutes and extend the spine to raise the torso and arms together.
2. 02Rise until the body forms one straight line from hands to heels.
3. 03Pause briefly at the top without overarching.
4. 04Lower the torso back over the ball under control.

Checkpoints

• -Arms stay in line with the torso, not drifting forward.
• -Hips stay in contact with the ball through the whole rep.
• -The top position is straight, not hyperextended.
• -Movement comes from the trunk, not from swinging the arms.

Common mistakes

• -Hyperextending the lower back at the top.
• -Using arm swing to generate momentum.
• -Letting the ball roll because the feet are poorly anchored.
• -Craning the head up instead of keeping the neck neutral.