Back Extension on Exercise Ball

Back Extension on Exercise Ball

The Back Extension on Exercise Ball is a fantastic exercise that targets and strengthens your lower back muscles. This exercise is a great addition to any workout routine, whether you prefer working out at home or in the gym. The exercise ball adds an element of instability, which engages your core muscles to stabilize your body throughout the movement. By performing the Back Extension on Exercise Ball regularly, you can improve your posture, increase spinal mobility, and develop a strong and resilient lower back. This exercise also helps to alleviate lower back pain and reduce the risk of injury in that area. The Back Extension on Exercise Ball is relatively simple but requires proper form to ensure effectiveness and safety. To perform this exercise, you will need an exercise ball and a stable surface to lie face down on. It is important to engage your core muscles, maintain a neutral spine, and control the movement as you extend your back upward off the ball. Remember to start with a light weight or just your body weight, gradually increasing the resistance as your muscles get stronger. Always listen to your body and avoid any movements that cause pain or discomfort. Incorporating the Back Extension on Exercise Ball into your workout routine can contribute to a strong and resilient lower back, improve your posture, and enhance your overall fitness level. Try it out and feel the benefits for yourself!


  • Lie face down on an exercise ball with your feet flat on the floor and shoulder-width apart.
  • Place your hands behind your head or cross them over your chest.
  • Engage your core muscles and slowly lift your torso off the ball, maintaining a straight line from your head to your feet.
  • Continue to lift until your spine is fully extended, but avoid hyperextension.
  • Hold the position briefly, then slowly lower your torso back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent lower back strain.
  • Keep your gaze forward, rather than looking down, to maintain proper spinal alignment.
  • Exhale as you lift your torso up to engage your abdominal muscles.
  • Control the movement both on the way up and the way down to maximize the effectiveness of the exercise.
  • Start with a light dumbbell or no weights at all, gradually increasing the resistance as you get stronger.
  • Consult with a fitness professional to ensure proper form and technique to avoid injury.
  • Take breaks as needed, especially if you feel any discomfort or pain in your lower back.
  • Incorporate other exercises that target the back, such as rows or lat pulldowns, to strengthen the surrounding muscles.
  • Include stretching exercises for the back, such as cat-cow or child's pose, to improve flexibility and prevent muscle imbalances.


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