Lower back exercise · stability ball
Exercise Ball Back Extension with Rotation
The exercise ball back extension with rotation 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 rotation
- Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
- Place your hands behind your head or cross them 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 rotate your torso to one side, keeping your hips and legs stable.
- Return to the center and repeat the rotation to the other side.
- Lower your upper body back down to the starting position and 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.
