Hug A Ball

A beginner stretch for the back, calves and glutes, done with an exercise ball.

Movement guide

Hug A Ball

Demand · source-assignedEasy (unreviewed)

Equipment requiredExercise ball

Muscle focusBack · Calves · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Hug A Ball demonstrated on the 3D figure

3D demoHug A BallBeginner · Exercise ball

Beginner grade (source-assigned).

Harder option

Half lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure

3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Seat yourself on the floor.
Straddle an exercise ball between both legs and lower your hips down toward the floor.
Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Calves, Glutes.

Equipment

Exercise ball

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hug Knees To Chest demonstrated on the 3D figure

3D demoHug Knees To ChestBeginner · Other / check instructions

Locust pose (Salabhasana) demonstrated on the 3D figure

3D demoLocust pose (Salabhasana)Beginner · No equipment

Seated twist, bottom leg straight demonstrated on the 3D figure

3D demoSeated twist, bottom leg straightBeginner · No equipment

3D demoSupermanIntermediate · No equipment

Supine spinal twist (Supta Matsyendrasana) demonstrated on the 3D figure

3D demoSupine spinal twist (Supta Matsyendrasana)Beginner · No equipment

Standing Pelvic Tilt demonstrated on the 3D figure

3D demoStanding Pelvic TiltBeginner · Other / check instructions

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Questions people ask

What muscles does the Hug A Ball work?

Mainly the back, with help from the calves and glutes.

What equipment do I need for the Hug A Ball?

Exercise ball.

Is the Hug A Ball good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Half lord of the fishes (Ardha Matsyendrasana).

How do I make the Hug A Ball harder?

Progress to the Half lord of the fishes (Ardha Matsyendrasana), or add load, range or slower lowering once your form is solid.