Exercise Ball Lower Back Stretch (pyramid)
The point of Exercise Ball Lower Back Stretch (pyramid) is muscle you built on purpose; straightforward equipment demands is how it gets there.
How to do Exercise Ball Lower Back Stretch (pyramid)
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball.
- Place your hands behind your head or cross them over your chest.
- Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball.
- Hold the stretch for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Exercise Ball Lower Back Stretch (pyramid) 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 Lower Back Stretch (pyramid) Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Exercise Ball Lower Back Stretch (pyramid)
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Exercise Ball Lower Back Stretch (pyramid) — Frequently Asked Questions
How do you do the Exercise Ball Lower Back Stretch (pyramid)?
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball. Place your hands behind your head or cross them over your chest. 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 Lower Back Stretch (pyramid) work?
The Exercise Ball Lower Back Stretch (pyramid) primarily targets the lats. It is classified as a back exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Lower Back Stretch (pyramid) 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 Lower Back Stretch (pyramid) 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 Lower Back Stretch (pyramid)?
Try the Standing Lateral Stretch, Roller Side Lat Stretch or the Lever Front Pulldown. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
