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Exercise Ball Back Extension With Arms Extended

Exercise Ball Back Extension With Arms Extended

The Exercise Ball Back Extension with Arms Extended is a challenging and effective exercise that primarily targets the muscles in your lower back, as well as your glutes and hamstrings. This exercise is performed using an exercise ball, which adds an element of instability, engaging your core muscles for balance and stability. By extending your arms overhead during the back extension, you increase the difficulty of the exercise, activating the muscles in your upper back and shoulders as well. This can help improve your posture and strengthen your upper body as well. The Exercise Ball Back Extension with Arms Extended can be a great addition to your workout routine if you are looking to strengthen your back, tone your glutes, and engage your core. However, it is important to maintain proper form throughout the exercise to avoid any strain or injury. Make sure to engage your core muscles, keep your back straight, and control the movement as you extend your back and arms. Incorporating this exercise into a balanced training program, along with other exercises targeting different muscle groups, can help you achieve overall strength, stability, and an improved physique. Remember to start with a weight and difficulty level that is suitable for your fitness level and gradually progress as your strength improves. Happy exercising!


  • To perform the Exercise Ball Back Extension With Arms Extended, follow these steps:
  • 1. Place an exercise ball on the ground and lie facedown on it, with your hips resting on the center of the ball and your legs extended behind you.
  • 2. Position your feet wider than shoulder-width apart for stability and point your toes down towards the ground.
  • 3. Extend both arms forward in front of you, with your fingers pointing straight ahead or slightly upwards.
  • 4. Engage your core muscles by drawing your belly button towards your spine.
  • 5. Inhale and slowly lift your chest off the ball, while simultaneously extending your arms overhead and back behind you.
  • 6. Keep your neck in a neutral position and avoid straining it by looking up too much.
  • 7. Continue to raise your chest and extend your arms until you feel a stretch in your lower back and an activation in your glutes and hamstrings.
  • 8. Exhale and slowly lower your chest and arms back down to the starting position, maintaining control throughout the movement.
  • 9. Repeat the exercise for the recommended number of repetitions or as prescribed by your fitness trainer.
  • 10. Remember to breathe steadily throughout the entire exercise, inhaling during the upward phase and exhaling during the downward phase.
  • 11. Ensure that you maintain proper form and technique throughout the exercise to maximize its effectiveness and minimize the risk of injury.

Tips & Tricks

  • Engage your core muscles throughout the movement to maintain stability and support your back.
  • Start with a light weight or no weight at all to ensure proper form and avoid strain on your lower back.
  • Exhale as you lift your torso, and inhale as you lower it down to optimize your breathing pattern.
  • Focus on using your back muscles to lift your torso, rather than relying on momentum or the arms for assistance.
  • Avoid arching your back excessively at the top of the movement to prevent hyperextension.
  • Keep your neck in a neutral position by aligning it with your spine throughout the exercise.
  • Perform the exercise in a slow and controlled manner, emphasizing the mind-muscle connection.
  • If you have any existing back issues, consult with a healthcare professional before attempting this exercise.
  • Gradually increase the difficulty by adding weights or resistance bands as your strength improves.
  • Don't neglect the importance of a proper warm-up and cool-down before and after the exercise respectively.


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