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Exercise of the Week – Back Extension on Ball

Target Muscles: Upper & Lower Back (Erector Spinae) and Buttocks (Glutes).

Back Extension on Ball - Pro:Kinesis Personal Training, High Wycombe

Start by laying face down across the stability ball, placing your hands next to your ears, elbows out to the side and the ball positioned under your stomach with feet hip width apart. Then keeping your legs straight, raise your upper body and head as shown.

Repetitions: 8-10

Sets: 2-4

Good for working and strengthening the lower back, which is especially important if you have a sedentary job. Do not over extend your back during the upward movement, as the back should be only brought into line with the rest of the body. You can of course invert this exercise, lying backwards over the ball to stretch out your stomach and chest.