How to Do Exercise Ball Back Extension With Hands Behind Head

Exercise Ball Back Extension With Hands Behind Head 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 Exercise Ball Back Extension With Hands Behind Head

  1. 01Position your pelvis and lower abdomen on a stability ball with the feet braced against a wall for support.
  2. 02Place your hands behind your head with elbows flared out to the sides.
  3. 03Lower the torso over the curve of the ball until the chest is near the surface.
  4. 04Lift the chest upward by contracting the lower back muscles until the spine is in a straight line.
  5. 05Exhale at the top and pause briefly before slowly lowering the torso back down.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Exercise Ball Back Extension With Hands Behind Head

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

Avoid hyper-extending the neck by keeping the chin tucked and looking at the floor throughout the extension.

Same coaching engine used inside the A90 app

05 / FAQ

Exercise Ball Back Extension With Hands Behind Head questions

What muscles does Exercise Ball Back Extension With Hands Behind Head work?

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

How do you do Exercise Ball Back Extension With Hands Behind Head correctly?

Position your pelvis and lower abdomen on a stability ball with the feet braced against a wall for support. Place your hands behind your head with elbows flared out to the sides. Lower the torso over the curve of the ball until the chest is near the surface. Lift the chest upward by contracting the lower back muscles until the spine is in a straight line. Exhale at the top and pause briefly before slowly lowering the torso back down.

What is the A90 coach tip for Exercise Ball Back Extension With Hands Behind Head?

Avoid hyper-extending the neck by keeping the chin tucked and looking at the floor throughout the extension.

Is Exercise Ball Back Extension With Hands Behind Head suitable for beginners?

Exercise Ball Back Extension With Hands Behind Head is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Exercise Ball Back Extension With Hands Behind Head?

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

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes exercise ball back extension with hands behind head into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime