Lower back exercise · stability ball
Exercise Ball Back Extension with Knees Off Ground
The exercise ball back extension with knees off ground is a stability ball exercise that targets the lower back (spinal erectors), with the glutes and hamstrings assisting.
- Target muscle
- Spine
- Also works
- Glutes, hamstrings
- Equipment
- Stability ball
- Body part
- Back
How to do the exercise ball back extension with knees off ground
- Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
- Position your hands behind your head or crossed 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 lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lower back (spinal erectors). The glutes and hamstrings work as secondary muscles. See all lower back exercises or every stability ball exercise.
