TETSUBack Extension On Exercise Ball
The Back Extension On Exercise Ball is a stability ball exercise for the back that primarily targets the spinal erectors, with the glutes and hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Back Extension On Exercise Ball
- Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface.
- Position your hands behind your head or crossed over your chest.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Back Extension On Exercise Ball work?
The Back Extension On Exercise Ball primarily targets the spinal erectors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Back Extension On Exercise Ball?
You need a stability ball to perform the Back Extension On Exercise Ball.
How many sets and reps of the Back Extension On Exercise Ball should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Back Extension On Exercise Ball works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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