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.
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
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
Instructions
- 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.
Alternative Exercises
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