Core / Beginner / Isolation (single joint)

Kneeling Back Extension on Stability Ball

Kneeling behind a stability ball, drape the torso over it and raise the chest to train the spinal erectors.

At a glance

Primary

Lower back (erectors)

Secondary

Glutes, Hamstrings

Equipment

Stability ball

Movement pattern

Spinal extension

Level

Beginner

Type

Core, Isolation (single joint), Balance / unstable

How to do it

1. Kneel behind a stability ball and drape your torso over it, arms relaxed at the sides of the ball.
2. Brace your core.
3. Raise your chest up off the ball by extending your spine until your torso is upright.
4. Pause, then roll back down over the ball under control.

Tips

• Move slowly without jerking.
• Do not overarch at the top.

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