Exercise Ball Back Extension With Knees Off Ground
Exercise Ball Back Extension With Knees Off Ground is the middle rung where progress speeds up and pairs well with a heavy row.
How to do Exercise Ball Back Extension With Knees Off Ground
- Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
- Position your hands behind your head or crossed over your chest.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Exercise Ball Back Extension With Knees Off Ground Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Exercise Ball Back Extension With Knees Off Ground Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Exercise Ball Back Extension With Knees Off Ground
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Exercise Ball Back Extension With Knees Off Ground — Frequently Asked Questions
How do you do the Exercise Ball Back Extension With Knees Off Ground?
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. Position your hands behind your head or crossed over your chest. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball Back Extension With Knees Off Ground work?
The Exercise Ball Back Extension With Knees Off Ground primarily targets the spine. It is classified as a back exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Back Extension With Knees Off Ground should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Back Extension With Knees Off Ground good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Exercise Ball Back Extension With Knees Off Ground?
Try the Upward Facing Dog, Weighted Hyperextension (on Stability Ball) or the Band Straight Leg Deadlift. Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
