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Exercise Ball Back Extension With Knees Off Ground

Exercise Ball Back Extension With Knees Off Ground

The Exercise Ball Back Extension with Knees Off Ground is a challenging and effective exercise that targets your lower back muscles, glutes, and hamstrings. This exercise utilizes an exercise ball, also known as a stability ball, to add an element of instability, which enhances core engagement and strengthens the supporting muscles of your spine. To perform this exercise, you start by positioning yourself facedown on the exercise ball with your knees slightly off the ground. The ball should be positioned under your hips and lower abdominal region, providing support as you extend your back. The initial position resembles a relaxed "superman" pose. As you begin the movement, focus on contracting your glutes and lower back muscles to lift your upper body away from the ball, maintaining a straight line from your head to your heels. It's crucial to avoid overarching your lower back and straining your neck during the extension. This exercise primarily helps to improve spinal stability, strengthen the deep muscles of the back, and enhance overall posture. It can be beneficial for individuals experiencing lower back pain or those looking to prevent it, as it targets the muscles that support the spine. However, it is important to start with proper form and to consider any pre-existing back conditions before attempting this exercise. Remember, always prioritize quality over quantity when performing exercises. Start with lower reps and gradually increase as you build strength and confidence. If done correctly and consistently, the Exercise Ball Back Extension with Knees Off Ground can be a valuable addition to your workout routine, contributing to a strong and resilient back.


  • Start by lying face down on top of an exercise ball, with your hands behind your head and your toes touching the ground.
  • Slowly lift your toes off the ground and extend your legs fully, balancing your body on the exercise ball.
  • Engage your core muscles and keep your back straight as you lift your upper body off the ball, squeezing your glutes.
  • As you exhale, lower your upper body back down to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by keeping your head aligned with your spine.
  • Engage your core muscles throughout the exercise to stabilize your body.
  • Focus on squeezing your glutes (butt muscles) at the top of the movement.
  • Control the movement on the way down to prevent any unnecessary strain on your lower back.
  • Start with a lighter exercise ball and gradually increase the size or resistance as you progress.
  • Ensure that your lower back does not excessively arch or round during the exercise.
  • Breathe out as you lift your chest off the ball and inhale as you lower back down.
  • Avoid using momentum to lift your upper body; instead, rely on the strength of your back muscles.
  • If you experience any discomfort or pain, stop the exercise and consult a professional.
  • Remember to warm up before attempting the exercise to prepare your muscles for the work.

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