Back Extension on Exercise Ball

Default prescription & biomechanics

Primary muscles

Erector Spinae

Secondary muscles

Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Isolation (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Position your hips and lower abdomen on the exercise ball.
2. Place your feet against a wall or stable object for support.
3. Cross your arms over your chest or place hands behind your head.
4. Lower your torso towards the floor, keeping your back straight.
5. PT Cue: Keep your core engaged throughout the movement.

Joint & safety considerations

No specific joint contraindications are flagged for Back Extension on Exercise Ball. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Lever Back Extension	Machine swap	Machine
45 Degrees Back Extension Scapular Adduction	Same movement pattern	Bodyweight
Alternating Superman	Same movement pattern	Bodyweight
Superman	Same movement pattern	Bodyweight
Superman W to Y	Same movement pattern	Bodyweight
Weighted Hyperextension	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.