How to Do Back Extension On Exercise Ball

Back Extension On Exercise Ball is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Back Extension On Exercise Ball

  1. 01Position your pelvis on the center of the stability ball with feet hip-width apart on the floor.
  2. 02Cross your arms over the chest and round your upper back slightly over the curvature of the ball.
  3. 03Exhale and lift your torso until your spine forms a straight line from head to heels.
  4. 04Pause briefly at the top of the contraction for one second to engage the lumbar muscles.
  5. 05Inhale and lower your chest back toward the ball without touching the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back Extension On Exercise Ball

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the stability ball slides during the lift, wedge your feet against the base of a wall for additional leverage.

Same coaching engine used inside the A90 app

05 / FAQ

Back Extension On Exercise Ball questions

What muscles does Back Extension On Exercise Ball work?

Back Extension On Exercise Ball is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Back Extension On Exercise Ball correctly?

Position your pelvis on the center of the stability ball with feet hip-width apart on the floor. Cross your arms over the chest and round your upper back slightly over the curvature of the ball. Exhale and lift your torso until your spine forms a straight line from head to heels. Pause briefly at the top of the contraction for one second to engage the lumbar muscles. Inhale and lower your chest back toward the ball without touching the floor.

What is the A90 coach tip for Back Extension On Exercise Ball?

If the stability ball slides during the lift, wedge your feet against the base of a wall for additional leverage.

Is Back Extension On Exercise Ball suitable for beginners?

Back Extension On Exercise Ball is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Back Extension On Exercise Ball?

No. Back Extension On Exercise Ball is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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