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Stability Ball Back Extension and Twist

Intermediate

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This stability ball exercise combines hip extension and torso rotation, targeting the lower back, glutes, and obliques to build core strength and spinal mobility.

About Exercise

Equipment

Stability Ball, Body Weight

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Lower Back

Secondary Muscles

Hamstrings, Abs

Popularity Score

Goals

Stability

Hypertrophy

Mobility

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lower Back

9/10

Erector Spinae

Glutes

7/10

Glute Max

Obliques

6/10

External Obliques, Internal Obliques

Hamstrings

4/10

Abs

3/10

Rectus Abdominis

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

45-90 seconds • Keep rest minimal to maintain core engagement.

How to Perform

Position your stomach and hips over the stability ball, anchoring your feet securely against a wall or sturdy object. Start with your torso dropped toward the floor, hands behind your head or crossed on your chest.

Inhale and brace your core, initiating hip extension to raise your torso until your body is straight.
At the top of the extension, slowly rotate your upper body toward the left side, pausing briefly.
Return to the straight, extended position, maintaining spinal control.
Slowly lower your torso back toward the floor, feeling a stretch in the lower back.
Repeat the extension, and this time rotate your upper body toward the right side.
Alternate sides for the duration of the set.

Coaching Tips

Form Cues

Extend through the hips
Keep neck neutral
Slow, deliberate twist
Control the descent

Breathing

Inhale as you lower the torso into the stretch and exhale forcefully while lifting and twisting the body. Brace the core tightly throughout the movement.

Tempo

2-1-1

Range of Motion

Start from a fully stretched position over the ball, extending upward until the hips and spine are aligned in a straight line before initiating the twist.

Safety

Safety Notes

Focus on controlled, smooth movement; avoid jerky motions.
Do not perform if you have acute lower back pain or a diagnosed disc injury.
Ensure the stability ball is properly inflated and your feet are firmly anchored.