Exercise Ball Back Extension With Hands Behind Head Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Stability ball
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Back extension on exercise ball with hands behind head
Visualised Target Muscle Groups
Front
Back
How to: Exercise Ball Back Extension With Hands Behind Head
- Lie face down on a stability ball with your feet shoulder-width apart and arms positioned behind your head.
- Engage your core and slowly lift your upper body towards the ceiling, keeping the ball stable.
- Pause briefly at the top of the movement before lowering back to the start position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back
- Leading with the head instead of the chest
- Allowing the hips to sag or rise too much
Modifications
- Perform the exercise with hands at the sides if behind the head is uncomfortable.
- Reduce the range of motion by not lifting up all the way.
Tips
- Engage your core throughout the movement to protect your lower back.
- Keep your neck in a neutral position to avoid strain.
- Control the movement to avoid using momentum.
Exercise Ball Back Extension With Hands Behind Head Alternatives
Tags
back
strength
exercise ball
erector spinae
core
stability
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