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Visual demonstration of the Back Extension on Exercise Ball exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Lower back Glutes
Secondary muscles
Biceps
Exercise guide

Back Extension on Exercise Ball

4 steps Updated 29/08/2026

Back Extension on Exercise Ball is a bodyweight exercise targeting Lower Back (erector spinae), Glutes (gluteus maximus, gluteus mideus) using Exercise Ball.

Step by step

How to perform it

  1. Position your lower abdomen, face down on an exercise ball , with your feet planted firmly on the floor and your legs extended straight.
  2. Place your hands lightly behind your head or cross them over your chest.
  3. Bend at the waist to lower your upper body over the exercise ball, keeping your back straight.
  4. Engage your lower back and glutes to lift your upper body back to the starting position, extending your back fully.
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Last updated: 29/08/2026

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Back Extension on Exercise Ball

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