Back Extension (on stability ball, arms down)

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Lie prone on ball with feet against base of wall. Place arms to sides or clasp hands behind hips or low back.

Execution

Raise torso off of ball by hyperextending spine. Lower torso onto ball allowing spine to flex. Repeat.

Comments

If no wall is available, hips can be positioned lower on ball and toes can be positioned out wide on floor for balance. Synergists only work partial range of motion through terminal extension.

Easier

Movement can be made easier by positioning hips low on ball.

Harder

Exercise can be made more challenging by positioning ball lower toward hips or positioning hands behind head or arms to sides of head. See Arm Position During Waist Exercises.

Muscles

Target

Synergists (see comments)

Stabilizers

Related Articles