Exercise Ball Back Extension with Knees Off Ground

Setup

1. 01Lie face down with your hips on the ball and toes braced against the floor or a wall.
2. 02Straighten the legs so the knees hover off the ground.
3. 03Place the hands behind the head or crossed on the chest.
4. 04Set a straight line of tension from heels to shoulders before moving.

Execution

1. 01Lower the torso over the ball while keeping the legs straight and knees up.
2. 02Extend the spine and hips to raise the chest back up.
3. 03Finish with the body in one straight line and pause briefly.
4. 04Repeat without letting the knees touch down between reps.

Checkpoints

• -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.

Common mistakes

• -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.