Back · Stability Ball
Roll Ball Lower Back
How to do the roll ball lower back, 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
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor and place a small ball against one side of your lower back, just beside the spine. Lean back into a wall or lie down to set the pressure, then slowly shift to roll the ball over the muscles along your lower back. Pause on tight spots and breathe until they release. Keep the ball off the spine itself.
- 1Work the muscle to either side of the spine, not the bones
- 2Let each tight knot soften as you breathe into it
- 3Keep the pressure firm but easy enough to stay relaxed
Common mistakes
- Don't roll directly on your spine
- Avoid arching hard or tensing the area against the ball
- Don't rush; give each spot time to let go
Muscles worked
The roll ball lower back mainly works the lower back.
- Lower BackPrimary
- LatsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the roll ball lower back 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.