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Stability Ball Lift Superman
Prone stability ball exercise holding a light ball overhead that targets erector spinae and glutes to build posterior chain strength and core stability; advanced variation for balance and extension.
About Exercise
Equipment
Stability Ball, Medicine Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Traps, Shoulders, Abs
Popularity Score
5
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
9/10Erector Spinae
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Traps
5/10Upper Traps, Mid Traps
Shoulders
4/10Rear Delts
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Allow recovery for stability
How to Perform
Lie prone on a stability ball with stomach centered over it, legs extended behind, feet on floor. Hold a small medicine ball overhead with arms extended, head neutral looking down.
- Exhale and squeeze glutes and back to lift arms, chest, and legs simultaneously.
- Form a straight line from hands to heels, lifting 4-6 inches.
- Hold the top position for 1-2 seconds with full contraction.
- Inhale and lower arms, chest, and legs slowly to start.
- Repeat for reps, maintaining control on the ball.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Keep neck neutral
- Engage core fully
- Extend evenly
- Avoid momentum
Breathing
Exhale during the lift and hold; inhale as you lower.
Tempo
3-1-2
Range of Motion
Lift until torso and legs form a straight line above the ball without excessive spinal arch; lower until chest and thighs contact the ball.
Safety
Safety Notes
- Avoid if acute back pain present
- Maintain neutral spine to prevent strain
- Use appropriate ball size for height
- Clear space around to avoid falls
- Consult doctor for back conditions
Spotting
No spotting needed; perform in open area with self-awareness for balance.
Common Mistakes
- Hyperextending neck
- Using momentum to lift
- Arching lower back excessively
- Losing balance on ball
- Dropping elbows during lift
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Severe balance issues
Flexibility Needed
- Adequate hip extension range
- Shoulder flexion overhead
Build Up First
- Mastery of standard superman
- Core bracing proficiency
- Familiarity with stability ball
Also known as
Swiss Ball Superman Lift, Exercise Ball Superman with Weight, Stability Ball Prone Extension
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