Exercise Ball Back Extension with Hands Behind Head
Description
The exercise ball back extension with hands behind head is a back extension done over a stability ball with the hands placed behind the head. The hand position adds slight load to the upper body and helps maintain a neutral neck position.
Muscle Group
Equipment Required
Exercise Ball Back Extension with Hands Behind Head Instructions
- Lie face down with the hips supported on a stability ball.
- Set the feet wide on the floor for stability.
- Place the hands behind the head with elbows wide.
- 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 Hands Behind Head Form & Visual
Exercise Ball Back Extension with Hands Behind Head Benefits
- Builds the lower back.
- Trains the glutes.
- Hands behind head adds challenge.
- Joint friendly back work.
- Useful for posture.
Exercise Ball Back Extension with Hands Behind Head Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
Exercise Ball Back Extension with Hands Behind Head Variations & Alternatives
- Back Extension
- Superman
- Reverse Hyperextension
- Romanian Deadlift
