How to do the Stability Ball Twisting Back Extension
- Hips on the ball, toes on the floor, hands behind your head.
- Raise your torso, turning it toward one side as you rise.
- Lower back over the ball slowly and under control.
- Turn to the other side on the next rep.
Full technique — 7 steps
- Lie face down over a stability ball with the front of your hips and thighs on the ball.
- Straighten your legs behind you with your toes on the floor, feet wide for balance.
- Place your hands behind your head with your elbows out to the sides.
- Start with your torso lowered over the ball and your head below your hips.
- Squeeze your glutes and lift your torso until it rises above the line of your legs.
- As you rise, turn your torso toward one side, keeping your hips on the ball.
- 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
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.
