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Exercise Ball Back Extension With Rotation exercise animated demonstration

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Exercise Ball Back Extension With Rotation

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Beginner

target Target Muscle Groups

Primary: Spine accessibility Back
Glutes Hamstrings

fitness_center Equipment

Stability Ball

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

push

Exercise Ball Back Extension With Rotation is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.

list_alt Step-by-Step Instructions

1

Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.

2

Place your hands behind your head or cross them over your chest.

3

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.

4

Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable.

5

Return to the center and repeat the rotation to the other side.

6

Lower your upper body back down to the starting position and repeat for the desired number of repetitions.

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