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Back · Stability Ball
Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Hands Behind Head is an intermediate isolation strength exercise that works the spine (back), with the glutes and 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
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Exercise Ball Back Extension With Hands Behind Head
- Position yourself face down on an exercise ball with your hips resting on the ball and your feet anchored against a wall or stable surface for balance.
- Place your hands behind your head, elbows pointing out to the sides.
- Engage your core and lower your upper body towards the floor, rounding your back slightly.
- Lift your upper body back up until your body forms a straight line from your head to your hips. Repeat for the desired number of repetitions.
Form tips
- Focus on lifting with your back muscles rather than pulling with your hands to avoid neck strain.
- Breathe steadily, inhaling as you lower your body and exhaling as you lift it.
- Ensure your feet are firmly anchored to prevent slipping and maintain balance.
- Avoid overextending your back at the top of the movement to prevent strain.
Exercise Ball Back Extension With Hands Behind Head alternatives
More spine exercises
Exercise Ball Back Extension With Hands Behind Head FAQ
What muscles does Exercise Ball Back Extension With Hands Behind Head work?
Exercise Ball Back Extension With Hands Behind Head mainly works the spine in the back (Erector Spinae). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Exercise Ball Back Extension With Hands Behind Head?
You need a stability ball.
How many sets and reps of Exercise Ball Back Extension With Hands Behind Head 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 Exercise Ball Back Extension With Hands Behind Head good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Exercise Ball Back Extension With Hands Behind Head 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 Exercise Ball Back Extension With Hands Behind Head?
Other exercises for the spine include Back Extension Machine, Lying Back Extension, Weighted Back Extensions on Hyperextension Bench and 45 Degree Twisting Hyperextension.
For developers
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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.
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