Back Extension (on stability ball, arms down)

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Back Extension (on stablity ball, arms down)

Instructions

Preparation

Lie prone on ball with feet against base of wall. Place arms to sides or clasp hands behind hips.

Execution

Raise torso off of ball by hyperextending spine. Return torso to ball and repeat.

Comments

If no wall is available, hips can be positioned lower on ball and toes can be positioned out wide on floor for balance.

Easier

Movement can be made easier by positioning hips low on ball.

Harder

Exercise can be made more challenging by positioning ball lower toward hips or positioning hands behind head or arms to sides of head. See Arm Position During Waist Exercises.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

  • None

Stabilizers

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