Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Demonstration
IntermediateIsolationMachine
Lever Back Extension
Spine · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the machine to fit your body size and range of motion.
- 2
Sit on the machine with your back against the pad and your feet secured.
- 3
Place your hands on the handles or grip bars.
- 4
Engage your core and slowly lean forward, allowing your back to round slightly.
- 5
Pause for a moment at the bottom position, feeling a stretch in your lower back.
- 6
Using your back muscles, slowly raise your torso back to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Spine
glutes
Secondary
gluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Other
Back Extension On Exercise Ball
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Exercise Ball Back Extension With Arms Extended
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Other
Exercise Ball Back Extension With Knees Off Ground
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Exercise Ball Back Extension With Rotation
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Intermediate5