Beginner 34 min

Backline Kickstart Flow

Calories

230 kcal

Equipment

Stability Ball, Resistance Band

Intensity

—

Focus

Lower Back, Hip Flexors, Abs, Cardio/Full Body

Workout Exercises

Stability Ball Back Extension

8 min

Stability Ball Lower Back

Description

A classic spinal-extension movement using a stability ball to support your hips and abdomen while you hinge and extend through the lower back. It trains the erector spinae with controlled range of motion and strict, neutral alignment.

How to perform

Step 1

Kneel behind the stability ball and drape your hips and lower stomach over the top so the ball supports you. Keep your spine long and neutral, ribs down, and lightly steady the ball with your hands. Let your upper body hover in a straight line rather than rounding.
Step 2

Raise your chest by extending through your lower back until your torso is lifted and long, not hyperarched. Keep your hips heavy on the ball and your glutes lightly engaged so the movement comes from your back, not momentum. Pause briefly while staying braced and balanced with gentle hand pressure on the ball.
Step 3

Lower your chest back down under control until your torso returns to a neutral, straight line over the ball. Keep your ribs down and avoid collapsing into a rounded spine at the bottom. Reset your brace and repeat smooth reps.