# Stability Ball Twisting Back Extension

A back extension over a stability ball with your hands behind your head, turning your torso to one side as you rise. Trains the lower back, with the obliques working on the turn.

- Intermediate · Isolation
- Equipment: Stability ball
- HD video: https://media.seto.fit/exercises/exercise-ball-back-extension-with-hands-behind-head/video/male.mp4
- HTML: https://seto.fit/exercises/stability-ball-twisting-back-extension/

## Muscles worked

- Lower back: 9/10
- Obliques: 6/10
- Abs: 3/10

## How to do the Stability Ball Twisting Back Extension

1. Hips on the ball, toes on the floor, hands behind your head.
2. Raise your torso, turning it toward one side as you rise.
3. Lower back over the ball slowly and under control.
4. Turn to the other side on the next rep.

### Full technique — 7 steps

1. Lie face down over a stability ball with the front of your hips and thighs on the ball.
2. Straighten your legs behind you with your toes on the floor, feet wide for balance.
3. Place your hands behind your head with your elbows out to the sides.
4. Start with your torso lowered over the ball and your head below your hips.
5. Squeeze your glutes and lift your torso until it rises above the line of your legs.
6. As you rise, turn your torso toward one side, keeping your hips on the ball.
7. Lower back over the ball under control, then turn to the other side on the next rep.

## Common mistakes

- Overextending at the top
- Pulling the head with hands
- Swinging the torso with momentum
- Turning the head instead of the torso
- Letting the ball roll sideways

## Form cues

- Hands stay by head
- Squeeze glutes hard
- Keep hips on ball
- Alternate sides each rep

## How much to do

- **Strength**: 2–3 sets of 8–10 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Stability Ball Twisting Back Extension work?

Primary: Lower back 9/10. Also works: Obliques 6/10, Abs 3/10.

### When should I do the Stability Ball Twisting Back Extension in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Stability Ball Twisting Back Extension?

Strength: 2–3 sets of 8–10 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.

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