Back Extension (on stability ball, arms down)
The Back Extension (on stability ball, arms down) primarily works the Erector Spinae, with secondary activation of the Adductor Magnus, Gluteus Maximus. It is a bodyweight isolation exercise at intermediate difficulty.
The Back Extension (on stability ball, arms down) is an intermediate isolation exercise requiring no equipment, following a hinge movement pattern. It primarily targets the Erector Spinae, with secondary engagement of the Adductor Magnus, Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the Erector Spinae.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Adductor Magnus, Gluteus Maximus |
Muscles Worked
The Erector Spinae is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, and Gluteus Maximus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
How to Perform
Preparation
- Lie prone on ball with feet against base of wall.
- Place arms to sides or clasp hands behind hips or low back.
Execution
- Raise torso off of ball by hyperextending spine.
- Lower torso onto ball allowing spine to flex.
- Repeat.
Comments
- If no wall is available, hips can be positioned lower on ball and toes can be positioned out wide on floor for balance.
- Synergists only work partial range of motion through terminal extension.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.