Back Extension on a Gym Ball

The Back Extension is performed lying face down on a gym ball. It’s a very important exercise that is often overlooked in favour abdominal curls. If you don’t strengthen the muscles in your back while over developing your abdominals you will get a poor posture and won’t be able to progress your abdominal work as much as you could.

Body Part and Muscle Group
The Back Extension works the Posterior Torso with particular focus on the Spinal Extensors.

Joint Actions
The movement to perform the Back Extension involves Spinal Extension.

Back Extension on a Gym Ball

Instructions

• Lying face down on a gym ball with your back and legs straight and using your feet to help with stability.
• Place your hands on the side of your head and slowly lower your torso and then raise yourself back up while maintaining tension in your back extensors.
• Keep your feet on the floor throughout the exercise and your head should remain in line with your spine, looking down at the mat.

Progression: Stretch your arms out in front of you.

Back Extension on a Gym Ball
Using a Gym Ball to perform the Back Extension exercise will allow you a greater range of movement and make the exercise a little harder due to the effort you need to put in to keep yourself balanced. Don’t underestimate the difference it will make by having your hands by your side, by your head or straight out on the front of you. Not only will it add take more effort to raise yourself up and back down again under control it will change your centre of gravity and make the balancing on the Gym Ball that much harder.