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Balance Trainer Back Extension
A bodyweight exercise on a balance trainer that targets the lower back, glutes, and core to build posterior chain strength and stability; improves balance and posture on an unstable surface.
About Exercise
Equipment
Balance Trainer, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lower Back
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Place the balance trainer dome side up on the floor. Lie face down with hips and lower abdomen on the dome, feet planted shoulder-width apart on the ground.
- Inhale and slowly lower your torso to round over the ball.
- Exhale and engage core and glutes to lift upper body.
- Extend spine until your body forms a straight line from head to heels.
- Pause briefly at the top.
- Slowly lower back to starting position.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Keep neck neutral.
- Engage core throughout.
- Squeeze glutes at top.
- Move slowly without momentum.
- Feet planted firmly.
Breathing
Inhale as you lower your torso; exhale as you lift and extend.
Tempo
3-1-2
Range of Motion
Lower until torso gently rounds over the ball; lift to align head, spine, and heels in a straight line without hyperextending.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Use appropriate ball size for height.
- Reduce range if discomfort occurs.
- Brace feet against wall if needed for beginners.
- Stop if sharp pain in back or neck.
Spotting
Spotting not required for bodyweight; partner can assist stabilization if balance is challenging.
Common Mistakes
- Excessive arching at top.
- Using momentum to lift.
- Pulling on neck with hands.
- Poor foot stability.
- Rounding shoulders forward.
When to Avoid
- Acute lower back injury
- Spinal conditions like herniated discs
- Recent abdominal surgery
Flexibility Needed
- Adequate spinal extension range
- Hip flexor flexibility
- Ankle stability
Build Up First
- Basic core engagement competency
- Familiarity with prone positions
- Ability to maintain neutral spine
Also known as
Stability Ball Back Extension, BOSU Back Extension, Swiss Ball Hyperextension
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