How to do a Stability Ball Back Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 322,411
- Popularity Rank
- 322nd
- Difficulty
- Beginner
- Lower Back Strength
- 85 mSCORE 16th
- Equipment Required
Workouts with Stability Ball Back Extension
Target muscles worked
Instructions for Proper Form
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.
- Position your hips on top of the stability ball with the balls of your feet firmly planted on the floor shoulder-width apart.
- Place your hands behind your head to keep your shoulders back and your chest up.
- 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.
- Hold this position for a moment at the top of the movement.
- Slowly allow your torso to descend back to the starting position.
- Maintain good posture by keeping your core engaged, shoulders back and chest up.
- You should feel the tension in your lower back, glutes and hamstrings.
Sets & Reps Calculator
Average Stability Ball Back Extension standards by male, female, gender, weight, age and height
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Alternatives & Variations to Stability Ball Back Extension
1. Back Extensions
96.3 mSCORESWAPPED 3,082 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
2. Incline Back Extension
90.5 mSCORESWAPPED 2,693 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
3. Superman
95.4 mSCORESWAPPED 2,468 TIMESA bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
4. Seated Back Extension
95.9 mSCORESWAPPED 1,981 TIMESSeated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.
- Beginner
- Lower Back
- Back Extension Machine
5. Superman Hold
76.2 mSCORESWAPPED 1,568 TIMESAn isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.
6. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 1,156 TIMESStiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.
- Beginner
- Lower Back
- Squat Rack
- Barbells
7. Superman with Scaption
91.9 mSCORESWAPPED 1,126 TIMESA variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.
8. Alternating Superman
92.2 mSCORESWAPPED 1,044 TIMESThis exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.
9. Cat Cow
4.3 mSCORESWAPPED 810 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
10. Stability Ball Hyperextension
22.9 mSCORESWAPPED 615 TIMESThis exercise is very similar to a Stability Ball Back Extension. Like the back extension, this exercise primarily targets the muscles in your lower back. The use of a stability ball helps to add instability to the movement. This is a great exercise for improving lower back strength and core stability.