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운동 라이브러리
Exercise Ball Back Extension with Knees Off Ground
An advanced ball back extension performed with the knees held off the floor, demanding more glute, hamstring, and balance work.
등짐볼Trunk extension
주동근
척추기립근둔근
협응근
햄스트링코어후면 삼각근
장비
짐볼
패턴
Trunk extension
준비 자세
- 01Lie face down with your hips on the ball and toes braced against the floor or a wall.
- 02Straighten the legs so the knees hover off the ground.
- 03Place the hands behind the head or crossed on the chest.
- 04Set a straight line of tension from heels to shoulders before moving.
수행
- 01Lower the torso over the ball while keeping the legs straight and knees up.
- 02Extend the spine and hips to raise the chest back up.
- 03Finish with the body in one straight line and pause briefly.
- 04Repeat without letting the knees touch down between reps.
체크포인트
- -Knees stay off the floor for the entire set.
- -Legs remain straight with the glutes working continuously.
- -The ball stays still under the hips.
- -The top position is a straight line, not a lumbar overarch.
흔한 실수
- -Resting the knees down between reps.
- -Letting the ball wander because toe pressure is inconsistent.
- -Rushing the lowering phase.
- -Hyperextending to feel a bigger contraction.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 reps; the constant tension shortens sets.
- -Master the knees-down version for 15 reps before attempting this one.
- -Bracing the feet against a wall base makes the setup much more stable.