Stability Ball Back Extension
A back extension performed lying face down over a stability ball with the feet braced. It trains the spinal erectors and glutes with minimal equipment.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Sets
- 2–3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down with your hips and stomach on a stability ball, feet wide on the floor or braced against a wall, hands by your ears or crossed on your chest.
Let your torso round gently over the ball.
Lift your chest until your body forms a straight line.
Pause and squeeze your glutes.
Lower slowly back over the ball.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Lift to straight, not beyond
Feet stay planted
Slow tempo
Common mistakes
Overarching at the top
Pulling on the neck
Ball rolling away
Safety notes
Brace the feet against a wall if the ball feels unstable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.