Swiss Ball Back Extension

Lower Back, GlutesSwiss Ball

A back extension variation on a stability ball to gently target the spinal erectors and glutes. The ball supports the pelvis and helps you work through a natural range of motion. Builds balance and torso control.

How to do it

1Lie face down with your hips and belly on the ball, anchoring your toes firmly on the floor or where the floor meets the wall.

2Cross your arms over your chest or place your fingertips on your temples, dropping your shoulders away from your ears.

3Lower your upper body smoothly down, curling slightly over the curve of the ball.

4Raise your torso back up using your back and glutes until your body forms a straight line from hips to shoulders.

5Pause for a second at the top, then lower back down under control.

Common mistakes

Cranking your neck back as you rise, putting unnecessary strain on the neck.

Losing stability from a weak foot anchor, taking focus away from the back muscles.

Jerking up into excessive hyperextension, placing unwanted stress on the lower back.

Breathing

Inhale as you lower your torso down. Exhale as you extend back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.