Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Stability Ball
Back Extension on Exercise Ball
Back Extension on Exercise Ball is an intermediate isolation strength exercise that works the spine (back), with the hamstrings assisting. It needs a stability ball. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Stability Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Lower Back · erector spinae
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do Back Extension on Exercise Ball
- Position your lower abdomen, face down on an exercise ball , with your feet planted firmly on the floor and your legs extended straight.
- Place your hands lightly behind your head or cross them over your chest.
- Bend at the waist to lower your upper body over the exercise ball, keeping your back straight.
- Engage your lower back and glutes to lift your upper body back to the starting position, extending your back fully.
Form tips
- Maintain a stable position by keeping your feet firmly planted on the floor.
- Avoid rounding your back; keep it straight to ensure proper form and prevent injury.
- Focus on engaging your lower back muscles to lift your torso, not your neck or arms.
Back Extension on Exercise Ball alternatives
More spine exercises
Back Extension on Exercise Ball FAQ
What muscles does Back Extension on Exercise Ball work?
Back Extension on Exercise Ball mainly works the spine in the back (erector spinae, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Back Extension on Exercise Ball?
You need a stability ball.
How many sets and reps of Back Extension on Exercise Ball should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Back Extension on Exercise Ball good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Back Extension on Exercise Ball burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Back Extension on Exercise Ball?
Other exercises for the spine include Back Extension Machine, Lying Back Extension, Weighted Back Extensions on Hyperextension Bench and Bodyweight Standing Back Stretch.
For developers
Use Back Extension on Exercise Ball in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_JKYYAQ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_JKYYAQ", "name": "Back Extension on Exercise Ball", "model": "male", "counterpartId": "ex_6IACDC", "target": "Spine", "equipment": "Stability Ball", "media": { "mp4": "https://…/ex_JKYYAQ/mp4-720.mp4?…", "poster": "https://…/ex_JKYYAQ/poster.jpg?…" } }