Exercise Ball Back Extension with Arms Extended
Description
The exercise ball back extension with arms extended is a back extension done over a stability ball with the arms held straight overhead. The extended arm position lengthens the lever and increases load on the lower back.
Muscle Group
Equipment Required
Exercise Ball Back Extension with Arms Extended Instructions
- Lie face down with the hips supported on a stability ball.
- Set the feet wide on the floor for stability.
- Reach the arms straight out overhead.
- Brace the core and keep the body relaxed at the start.
- Lift the chest off the ball by extending the back.
- Continue lifting until the body forms a straight line.
- Squeeze the lower back and glutes at the top.
- Lower with control to the start.
Exercise Ball Back Extension with Arms Extended Form & Visual
Exercise Ball Back Extension with Arms Extended Benefits
- Builds the lower back.
- Trains the glutes.
- Extended arms add lever load.
- Joint friendly back work.
- Useful for posture.
Exercise Ball Back Extension with Arms Extended Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
Exercise Ball Back Extension with Arms Extended Variations & Alternatives
- Back Extension
- Superman
- Reverse Hyperextension
- Romanian Deadlift
