Swiss Ball Back Extension
The back extension exercise works the muscles on either side of the spine. Performing the exercise on a swiss ball also works the core muscles as they need to stabilise the body.
Teaching points
- Lay with your stomach and chest in contact with the ball, with the toes on the floor.
- Raise your chest up off the ball.
- Slowly lower back down to the starting position.
Variations and progressions
- To make the exercise easier, perform it with the knees bent on the floor.
Muscles worked
- Erector Spinae.
- Multifidus.
Alternative exercises
- Dorsal raise.
- Back extension resistance machine.
Related injuries
- Lower back pain.
