Exercise Ball Back Extension with Knees Off Ground
Description
The exercise ball back extension with knees off ground is an advanced back extension done with the legs straight and only the toes contacting the floor. The lifted knee position increases the load on the glutes and hamstrings.
Muscle Group
Equipment Required
Exercise Ball Back Extension with Knees Off Ground Instructions
- Lie face down with the hips supported on a stability ball.
- Walk the feet back so the legs are straight.
- Set the toes wide on the floor with the knees off the ground.
- Place the hands by the ears or crossed on the chest.
- Brace the core and keep the body relaxed at the start.
- Lift the chest off the ball by extending the back.
- Squeeze the glutes and hamstrings hard at the top.
- Lower with control to the start.
Exercise Ball Back Extension with Knees Off Ground Form & Visual
Exercise Ball Back Extension with Knees Off Ground Benefits
- Builds the lower back.
- Hammers the glutes and hamstrings.
- Knees off floor adds load.
- Joint friendly back work.
- Useful for posterior chain.
Exercise Ball Back Extension with Knees Off Ground Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
Exercise Ball Back Extension with Knees Off Ground Variations & Alternatives
- Back Extension
- Superman
- Reverse Hyperextension
- Romanian Deadlift
