Back Extension on Stability ball
Expert Advice
Ensure that you move through a full range of motion and avoid hyperextending your back at the top of the movement.
How-to-do Steps
- Lie face down on a stability ball with your feet hip-width apart and anchored.
- Place your hands behind your head or across your chest.
- Slowly raise your upper body by extending your back, keeping your neck neutral.
- Pause at the top, then lower back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Back Extension on Stability ball primarily targets the Lats, with Strength mechanics using Stability Ball. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats70%
Secondary
Glutes30%
Equipment
Stability Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Back Extension on Stability ball work?
Back Extension on Stability ball primarily targets the Lats. Secondary muscles involved include Glutes. It is classified as a Strength exercise performed with Stability Ball.
How many sets and reps should I do for Back Extension on Stability ball?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Back Extension on Stability ball suitable for beginners?
Yes, Back Extension on Stability ball is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
