TETSUExercise Ball Back Extension With Rotation
The Exercise Ball Back Extension With Rotation is a stability ball exercise for the back that primarily targets the spinal erectors, with the glutes and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Exercise Ball Back Extension With Rotation
- Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
- Place your hands behind your head or cross them 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 rotate your torso to one side, keeping your hips and legs stable.
- Return to the center and repeat the rotation to the other side.
- Lower your upper body back down to the starting position and repeat for the desired number of repetitions.
Common questions
What muscles does the Exercise Ball Back Extension With Rotation work?
The Exercise Ball Back Extension With Rotation primarily targets the spinal erectors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Exercise Ball Back Extension With Rotation?
You need a stability ball to perform the Exercise Ball Back Extension With Rotation.
How many sets and reps of the Exercise Ball Back Extension With Rotation should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Exercise Ball Back Extension With Rotation, typically as part of a warm-up. Range of motion matters more than speed or load.
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