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Stability Ball Back Extension
A bodyweight core exercise performed prone over a stability ball, focusing on the lumbar spine and erector spinae for improved posture, stability, and lower back strength.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lower Back
Secondary Muscles
Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
7/10Glute Max
Hamstrings
4/10Biceps Femoris
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Keep rest shorter for endurance focus.
How to Perform
Position your hips and upper thighs over the stability ball, bracing your core. Anchor your feet against a wall or heavy object for stability, and place hands behind your head or crossed over your chest.
- Start with your torso bent over the ball, allowing your hips to be slightly flexed.
- Squeeze your glutes and extend your torso upward until your body forms a straight line.
- Pause briefly at the top position, ensuring your core is tight.
- Slowly and with control, lower your torso back down into the starting stretched position.
Coaching Tips
Form Cues
- Extend tall, no hyperextension.
- Hips stay pressed into ball.
- Control the descent slowly.
- Keep neck neutral.
Breathing
Inhale as you lower your torso into flexion, brace your core, and exhale as you extend upward.
Tempo
3-0-1
Range of Motion
Extend the spine until the torso is aligned with the lower body; flex as far as stability and comfort allow.
Safety
Safety Notes
- Stop immediately if you feel sharp lower back pain.
- Ensure feet are anchored securely to prevent rolling.
- Keep the ball stable and centered under your mid-body.
Spotting
Not recommended; use safeties or regress the movement by limiting range of motion.
Common Mistakes
- Hyperextending the lumbar spine.
- Using momentum or bouncing.
- Letting the hips slide on the ball.
- Looking up and crancking the neck.
When to Avoid
- Acute lower back pain or disc injury.
- Severe hamstring tightness.
Flexibility Needed
- Adequate hip flexion mobility.
Build Up First
- Basic core bracing knowledge.
- Ability to maintain balance on a stability ball.
Also known as
Back Extension (Stability Ball), Trunk Extension on Ball
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