Back Extension (on stability ball, arms up)

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Back Extension (on stability ball, arms up)

Instructions

Preparation

Lie prone on ball with feet against base of wall. Place arms parallel out over floor beyond head.

Execution

Raise torso off of ball and hands over head by hyperextending spine. Return torso to ball and hands toward floor. 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 and by placing arms lower. See Arm Position During Waist Exercises.

Harder

Exercise can be made more challenging by positioning ball lower toward hips or by adding weight. Exercise is also more challenging on hyperextension apperatus.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

  • None

Stabilizers

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