Exercise ball back extension with knees off ground
Lower back Stability ball
How to do it
- 1Place the stability ball on the floor and lie face‑down on it, with your hips resting on the ball and your feet pressed against a wall for added stability.
- 2Put your hands behind your head or crossed over your chest.
- 3Engage your core and lift the upper body off the ball slowly, extending the spine until your body forms a straight line from head to heels.
- 4Pause briefly at the top, then lower the upper body back down to the starting position under control.
- 5Repeat for the desired number of reps.
More lower back exercises
- Standing pelvic tiltBodyweight
- SphinxBodyweight
- Lower back curlBodyweight
- Back extension on exercise ballStability ball
- Hyperextension (on bench)Bodyweight
- Exercise ball back extension with hands behind headStability ball
- Exercise ball back extension with rotationStability ball
- Weighted hyperextension (on stability ball)Weighted
See it moving
In the app every exercise comes with its animation and the muscle marked on the body, with the set timer and the rests counted.
See NiudThis page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.
