Lower back exercise · stability ball
Exercise Ball Hug
The exercise ball hug is a stability ball exercise that targets the lower back (spinal erectors), with the shoulders and chest assisting.
- Target muscle
- Spine
- Also works
- Shoulders, chest
- Equipment
- Stability ball
- Body part
- Back
How to do the exercise ball hug
- Sit on the stability ball with your feet flat on the ground and your back straight.
- Hold the stability ball with both hands, hugging it close to your chest.
- Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground.
- Continue leaning back until you feel a stretch in your back muscles.
- Hold the position for a few seconds, then slowly return 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 shoulders and chest work as secondary muscles. See all lower back exercises or every stability ball exercise.
