How to do the Stability Ball Back Extension
- Lie face down over the ball, hips on top, toes on the floor.
- Place your hands lightly behind your head.
- Lower your chest around the ball.
- Raise until your body is straight from head to heels.
Full technique — 6 steps
- Lie face down over a stability ball with the ball under your hips and lower abdomen.
- Straighten your legs behind you and place your toes on the floor, feet apart for balance.
- Place your hands lightly behind your head with your elbows out to the sides.
- Lower your torso around the ball while keeping your neck neutral.
- Raise your torso by extending your back and hips until your body forms a straight line from head to heels.
- Pause briefly at the top, then lower back around the ball under control.
Common mistakes
- Hyperextending past neutral at top
- Swinging up with momentum
- Pulling the head with hands
- Looking forward and overextending neck
- Letting the ball roll under you
Form cues
- Stop at body line
- Keep neck neutral
- Keep eyes on floor
- Hands light on head
- Legs stay straight
Quick answers
What muscles does the Stability Ball Back Extension work?
Primary: Lower back 9/10. Also works: Obliques 3/10.
When should I do the Stability Ball Back Extension in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Stability Ball Back Extension?
Strength: 2–3 sets of 8–12 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
