Weighted Back Extension (on stability ball)

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Weighted Back Extension (on stability ball)

Instructions

Preparation

Lie prone on ball. Position toes out wide on floor for balance. Hold weight under chin or behind neck.

Execution

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

Comments

Movement can be made easier by using no additional weight or by positioning hips low on ball. In contrast, exercise can be made more challenging by positioning ball lower toward hip. In which case, feet may be placed against base of wall for stability. See Arm Position During Waist Exercises. If weight is positioned behind head, neck extensors act as stabilizers

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists (see comments)

  • None

Stabilizers

  • See comments

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