Build a bulletproof lower back without a single plate.
Lower BackSecondary: GlutesStability Ball
How to do it
Drape your hips over a stability ball with feet anchored against a wall.
Round down over the ball, hands at your temples or crossed on your chest.
Squeeze your glutes and extend your spine until your body is straight.
Lower back over the ball with control and repeat.
The one cue that matters
⚡
Stop at a straight line. Don't crank into a big arch at the top.
Muscles worked
The Stability Ball Back Extension is a Lower Back-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your lower back volume for the week.
FAQ
What muscles does the Stability Ball Back Extension work?
The Stability Ball Back Extension primarily works the Lower Back with Glutes assisting.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
How many sets and reps of Stability Ball Back Extension?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
