Exercise Ball Back Extension With Hands Behind Head

Exercise Ball Back Extension With Hands Behind Head

Exercise Ball Back Extension With Hands Behind Head is an excellent workout that primarily targets your lower back muscles. This exercise involves using an exercise ball to support your hips and lower body while you perform the back extension movement. By positioning your hands behind your head, you engage your core muscles even more, which adds extra challenge and intensity to the exercise. The exercise ball provides a stable base, allowing you to focus on isolating and strengthening your lower back muscles. It also helps in improving your posture and spinal alignment. The back extension movement involves arching your back and lifting your upper body against gravity, which works to strengthen your erector spinae muscles, located along your spine. Performing this exercise regularly can help alleviate lower back pain, improve your overall spinal stability, and enhance functional movements such as bending and lifting. Additionally, it can contribute to enhancing your athletic performance by strengthening your core and improving your posture. When incorporating the Exercise Ball Back Extension With Hands Behind Head into your workout routine, it is essential to maintain proper form and start with a manageable range of motion. As with any exercise, focus on engaging your core muscles and breathing steadily throughout each repetition. Remember, consistency is key when it comes to seeing results. Gradually increase the number of repetitions or sets as you progress, making sure to listen to your body and never push through pain or discomfort. Combine this exercise with a well-rounded fitness routine and a balanced diet to optimize your health and fitness journey.


  • Lie face down with your hips resting on an exercise ball and your feet hip-width apart on the floor.
  • Place your hands behind your head, interlacing your fingers, and keep your elbows wide.
  • Engage your core and glutes to stabilize your body.
  • While keeping your neck in a neutral position, slowly lift your upper body off the exercise ball using your lower back muscles.
  • Pause at the top for a brief moment, squeezing your lower back muscles.
  • Gradually lower your upper body back down to the starting position.
  • Repeat for the desired number of repetitions, taking care to maintain proper form throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
  • Start with a light-weight exercise ball and progress to heavier ones as your strength increases.
  • Keep your neck in a neutral position by looking straight ahead rather than bending it down or up.
  • Exhale as you lift your upper body, and inhale as you lower it back down for better control and breathing.
  • Avoid arching your lower back excessively; instead, focus on using your glutes and hamstrings to lift your upper body.
  • Maintain proper posture throughout the movement by avoiding rounding your shoulders or slouching.
  • Ensure that your feet are firmly planted on the ground for stability and support.
  • Take your time and perform the exercise with controlled and smooth movements, rather than rushing through it.
  • Don't overextend your back by lifting too high, as this can strain your muscles and lead to injury.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional.


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