A Human Web
Join

Ball back extension

Face down over a stability ball with the feet on the floor, the trunk rises from draped over the ball until it is in line with the legs: the NSCA's beginner back extension, which on the ball worked the extensors no harder and loaded the spine less than on a mat. A plate held at the chest makes it heavier.

Back extension family

Ball back extension

DemandEasy
Equipment requiredExercise ball
Muscle focusBack · Glutes · Hamstrings

Loading the 3D figure…

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

Source-researched guide. Clinical review is pending.

How to move

  1. Lie face down over a stability ball, the hips and lower belly on it and the balls of the feet pressed into the floor behind.
  2. With the hands behind the head, raise the trunk until it is in line with the legs.
  3. Hold, then lower slowly over the ball.

Form cues

  • Rise only to a straight line, not past it.
  • Widen the feet for balance.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

With osteoporosis, start with the back flat on the ball rather than draped over it. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routineLog a session
Sources and review status

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

No variation is labeled clinically validated.

What it works

Muscles

Main: Back, Glutes. Also: Hamstrings.

Anatomy: Latissimus dorsi, Teres major, Trapezius, Rhomboids, Erector spinae, Multifidus.

Equipment

Exercise ball

Level

Beginner. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Back extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxAxle deadlift demonstrated on the 3D figure3D demoAxle deadliftAdvanced · Other / check instructionsReverse band deadlift demonstrated on the 3D figure3D demoReverse band deadliftAdvanced · A barbell + A bandGlute kickback (quadruped hip extension) demonstrated on the 3D figure3D demoGlute kickback (quadruped hip extension)Beginner · No equipmentStanding band hip extension demonstrated on the 3D figure3D demoStanding band hip extensionBeginner · A band + An anchor pointMuscle snatch demonstrated on the 3D figure3D demoMuscle snatchIntermediate · A barbell

Browse more

Questions people ask

What muscles does the Ball back extension work?

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

What equipment do I need for the Ball back extension?

Exercise ball.

Is the Ball back extension good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Horizontal back extension (hyperextension, Roman chair).

What is an easier alternative to the Ball back extension?

Try the Prone back raise, arms out to the sides or the Bird dog. It is the suggested step down from this move.

How do I make the Ball back extension harder?

Progress to the Horizontal back extension (hyperextension, Roman chair) or the Back extension off a flat bench. Follow that guide’s technique and any stated timing.