Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Demonstration
IntermediateIsolationBodyweight
Sphinx
Spine · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
- 2
Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
- 3
Hold this position for a few seconds, making sure to keep your neck in a neutral position.
- 4
Slowly lower your chest back down to the starting position.
- 5
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.
Related exercises
Resistance band
Band Straight Leg Deadlift
Spine · Back
Beginner9
Other
Exercise Ball Back Extension With Arms Extended
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Hands Behind Head
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Knees Off Ground
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Rotation
Spine · Back
Intermediate5
Other
Exercise Ball Hug
Spine · Back
Intermediate5
Other
Exercise Ball Prone Leg Raise
Spine · Back
Advanced5
Alternatives
Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Resistance band
Band Straight Leg Deadlift
Spine · Back
Beginner9
Other
Exercise Ball Back Extension With Arms Extended
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Hands Behind Head
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Knees Off Ground
Spine · Back
Intermediate5
Other
Exercise Ball Back Extension With Rotation
Spine · Back
Intermediate5