Exercise Ball Back Extension With Rotation Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Stability ball
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rectus Abdominis, Obliques, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Stability Ball Back Extension with Twist
How to: Exercise Ball Back Extension With Rotation
- Place your hips on the stability ball with your feet firmly on the ground.
- Engage your core and keep your body straight from head to heels.
- Slowly lower your upper body towards the ground.
- Return to the starting position by lifting your chest while rotating your torso.
- Complete the desired number of repetitions, alternating the direction of the rotation.
Common Mistakes
- Using momentum instead of controlled muscle engagement.
- Overarching the lower back at the top of the movement.
- Neglecting to engage the core.
Modifications
- Perform with feet on the ground instead of the ball for support.
- Use a smaller stability ball for better control.
Tips
- Maintain a slow and controlled movement to avoid strain.
- Ensure your core is engaged throughout the exercise.
- Avoid overextending your back at the top of the movement.
Exercise Ball Back Extension With Rotation Alternatives
Tags
back
stability ball
strength
erector spinae
core stability
exercise ball