Back · Stability Ball
Back Extension on Exercise Ball
How to do the back extension on exercise ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your hips and lower torso on a stability ball and your feet braced against a wall or the floor for support. Let your upper body curl down over the ball, then extend your spine to raise your chest until your body forms a straight line. Lower under control and repeat.
- 1Feel your lower back and glutes contract as you extend up
- 2Keep the movement coming from your hips, not your arms
- 3Use a smooth, controlled tempo on the way up and down
Common mistakes
- Do not hyperextend or snap your spine backward at the top
- Avoid jerking up with momentum off the ball
- Do not let the ball roll out from under your hips
Muscles worked
The back extension on exercise ball mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the back extension on exercise ball for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.