Stability Ball Reverse Extension

A back extension exercise performed while lying face-down with hips supported on a stability ball, strengthening the posterior chain and spinal extensors.

Instructions

1. Position yourself face-down over the stability ball with hips centered on it
2. Place your feet against a wall or anchored on the ground
3. Drape your upper body over the ball with hands placed for support
4. Engage your core and back muscles
5. Lift your upper body by extending your back, creating a straight line from knees to head
6. Hold at the top for a brief moment, squeezing your lower back and glutes
7. Lower your body back down with control
8. Repeat for desired reps

Tips

• Keep your neck neutral throughout to avoid strain
• Move slowly and deliberately to maximize muscle engagement
• Don’t hyperextend your spine; limit range of motion based on comfort
• Feel the contraction in your lower back and glutes at the top
• Breathe out as you extend and breathe in as you lower
• Ensure the ball stays positioned under your hips for support
• Start with lighter intensity and progress gradually as strength improves