Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Demonstration
AdvancedIsolationOther
Exercise Ball Prone Leg Raise
Spine · Back
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
- 2
Place your hands on the ground, shoulder-width apart, and engage your core muscles.
- 3
Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
- 4
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Spine
abdominals
Secondary
abdominalsglutes
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
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