How to do a Stability Ball Back Extension

Authored by Fitbod

About Stability Ball Back Extension

Sets Logged
234,542
Popularity Rank
275th
Difficulty
Beginner
Lower Back Strength
81 mSCORE 25th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.

  1. Position your hips on top of the stability ball with the balls of your feet firmly planted on the floor shoulder-width apart.
  2. Place your hands behind your head to keep your shoulders back and your chest up.
  3. Engage your glutes, hamstrings, and lower back to raise your torso. Drive your hips forwards into the stability ball until your torso aligns with your hips and feet.
  4. Hold this position for a moment at the top of the movement.
  5. Slowly allow your torso to descend back to the starting position.
  6. Maintain good posture by keeping your core engaged, shoulders back and chest up.
  7. You should feel the tension in your lower back, glutes and hamstrings.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight