Stability Ball Back Extension

Beginner Level of Difficulty

The stability ball back extension is a beginner core exercise. This is exercise helps to strengthen the lower back and is suitable for all fitness levels.


Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Exercise Instructions

stability ball back extension - step 1

Step 1

Start by placing your body on top of the stability ball and planting your feet against the wall a bit wider than shoulder width.

stability ball back extension - step 2

Step 2

Place your hands to the side of your head and slowly lower your body down on to the stability ball.

stability ball back extension - step 3

Step 3

Lower your body back down to the starting position using complete control through the whole range of motion.