Exercise Ball Lower Back Extensions

How to do the Exercise Ball Lower Back Extensions

To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behind you. Now slowly raise your upper body with your hips always maintaining contact on the ball for support. Keep your arms in front of you for extra weight. You may want to add dumbbells to increase the difficulty.

Exercise Ball Back Extensions Spotter Information:

Stand beside the exerciser for motivation and for stability.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Lower Back
  • Erector Spinae
  • Isolation
  • Exercise Ball
  • Stability Ball
  • Swiss Ball

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
57.8 lbs15.3 89.3 lbs

What is a good starting weight?

Based on an average weight lifted of 57.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 28 lbs and aim for 12-15 reps.


Workouts Plans with Exercise Ball Lower Back Extensions

Purpose Type Level
Muscular Definition Advanced
Muscular Definition Beginner
Muscle Specific Intermediate
Sport Specific Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.