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Balance Trainer Back Extension
A bodyweight hip and back extension performed over a balance trainer, targeting the glutes, hamstrings, and lower back. Used for building posterior chain strength and stability.
About Exercise
Equipment
Body Weight, Balance Trainer
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Lower Back
Secondary Muscles
Abs
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 MapGlutes
9/10Glute Max
Lower Back
8/10Erector Spinae
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Rest shorter for endurance focus.
How to Perform
Lie face down on the balance trainer (flat side down), positioning the dome under your hips and pelvis. Anchor your feet or toes against a stable object or have them firmly grounded. Cross your arms over your chest.
- Start with your torso bent forward, maintaining a straight spine.
- Engage your glutes and hamstrings to slowly raise your torso until the body forms a straight line.
- Pause briefly at the top position, squeezing the posterior chain muscles.
- Control the movement as you slowly lower your torso back to the starting position.
- Maintain core engagement throughout the entire repetition, focusing on the hip hinge.
Coaching Tips
Form Cues
- Extend through the hips.
- Squeeze glutes hard.
- Controlled lowering phase.
- Keep spine neutral.
Breathing
Inhale as you lower your torso into the stretch and exhale forcefully as you extend your body to the top position.
Tempo
3-0-1
Range of Motion
Lower the torso until a deep stretch is felt in the hamstrings and return until the body forms a straight line from heels to shoulders, avoiding hyperextension.
Safety
Safety Notes
- Stop immediately if sharp pain is felt in the lower back.
- Ensure your feet are firmly anchored before starting.
- Only extend to a neutral spine position, not beyond.
Spotting
Not recommended. This is primarily a bodyweight movement; ensure proper setup and controlled motion.
Common Mistakes
- Hyperextending the lower back at the top.
- Using momentum to swing the torso.
- Lifting the head excessively forward.
When to Avoid
- Acute lower back pain or disc injury.
Flexibility Needed
- Adequate hip hinge mobility.
Build Up First
- Competency in the basic hip hinge movement pattern.
Also known as
Stability Ball Back Raise, Hip Extension on Bosu, Bosu Ball Hyperextension
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