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Visual demonstration of the Exercise Ball Back Extension With Hands Behind Head exercise

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Beginner

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

Exercise Ball Back Extension With Hands Behind Head

4 steps Updated 29/08/2026

Exercise Ball Back Extension With Hands Behind Head is a bodyweight exercise targeting Lower Back (Erector Spinae).

Step by step

How to perform it

  1. Position yourself face down on an exercise ball with your hips resting on the ball and your feet anchored against a wall or stable surface for balance.
  2. Place your hands behind your head, elbows pointing out to the sides.
  3. Engage your core and lower your upper body towards the floor, rounding your back slightly.
  4. Lift your upper body back up until your body forms a straight line from your head to your hips. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Exercise Ball Back Extension With Hands Behind Head

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