Stability Ball Back Extension
10 reps
Drape over the ball, then lift your torso until your body is straight.
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LOWER BACK
Stability Ball Back Extension
This back extension uses a stability ball as your base, which adds a wobble that makes the movement tougher than a fixed bench. Fighting that instability builds strength in the lower back while forcing the core to hold you steady. A solid bodyweight option for spinal and core work.
How to do it
- 1
Rest your hips on top of the stability ball with the balls of your feet planted shoulder-width on the floor.
- 2
Place your hands behind your head, shoulders back and chest up.
- 3
Squeeze your glutes, hamstrings and lower back to lift your torso, driving your hips into the ball.
- 4
Rise until your torso lines up with your hips and feet.
- 5
Hold briefly at the top.
- 6
Lower your torso back down slowly under control.