Step by step instructions, muscle activation and variants for the Stability Ball Back Extension.
The Back Extension on an Exercise Ball is a bodyweight movement that strengthens the lower back, glutes, and hamstrings while requiring core stability to control the ball. The unstable surface increases the demand on stabilizing muscles compared to a fixed bench.
The Stability Ball Back Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
