Back Extension - Stability Ball
Other types of Back Extension: Bodyweight Free Weight Machine Resistance Tube
Start on your knees with the ball in front of you and touching your thighs. Anchor your feet against a wall or the floor. Place your stomach on the ball and straighten your legs so that the majority of your weight is on the ball.
Put your hands across your chest, behind your ears, or behind your lower back and arch back squeezing your lower back and glutes. Pause, then lower your body forward over the ball.
Erector spinae, Gluteus maximus
TIP: Keep your glutes and hamstrings engaged so that you don't arch your lower back excessively. You can position your feet on a wall so that you do not slip, with the balls of your feet touching the floor and your heels on the wall.
Variations for Back Extension
Doing this exercise on the stability ball will challenge your balance while strengthening your back and shoulders.
Doing the yoga-based sun salutation on the ball provides pelvic support and allows you to use full range of motion with your back and arms without being limited by your hamstring flexibility.
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