Demo & instructions
Stability Ball Back Extension
Also known as: Swiss Ball Back Extension, Ball Hyperextension, Ball Back Raise
Instructions
Draped face-down over a ball, you raise your chest until your body is straight. A light, home-friendly way to train the muscles along the back of your trunk and hips.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Kneel behind the ball and lie over it so it sits under your hips and lower belly.
- 2Straighten your legs behind you with toes dug into the floor, feet wide for balance, or braced against a wall.
- 3Cross your arms over your chest and let your upper body round gently over the ball.
Execution
- 1Squeeze your glutes and lift your chest until your body forms a straight line.
- 2Pause for a moment at the top without arching past straight.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
