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Exercise Ball Back Extension

Lower back

Coach's Tips

It's the best workout you can do with a gym ball that can develop your back, hips, and thighs.

How to

Starting Position

1. Sit on the exercise ball with your feet flat on the ground. 2. Place your hands behind your head, elbows out. 3. Keep your chin slightly tucked.

Proper Form

1. Engage your core and slowly lean back until your torso is parallel to the ground. 2. Hold the position for a few seconds and then slowly return to the starting position.

Breathing Technique

1. Inhale as you lean back. 2. Exhale as you come back to the starting position.


1. Make sure your feet are firmly planted on the ground for stability. 2. Do not over-extend your back; keep it in a neutral position. 3. Keep your movements slow and controlled.

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