Back Extension

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Strengthens lower back, glutes and hamstring muscles.

Starting Position (Figure 1)

  • Lie face down over a ball.

  • Place your feet at the base of a wall. 

  • Place the back of your hands on your forehead.


  • Inhale as you extend up until your body is in a straight line (Figure 2).

  • Exhale as you slowly lower your body back down to the starting position.



3 seconds down

3 seconds up

Hold for 5-10 seconds



Repeat 10 times






  • Maintain alignment.

  • Stop if you feel any stress in the lower back.

  • Changing the position of the ball changes where you feel this exercise.

General Caution and Disclaimer

As with any exercise, always exercise caution.  If you have any concern about your ability to perform an exercise, consult your physician first.  If an exercise begins to hurt you in any way, discontinue the exercise immediately.


2008 Hydration Health & Fitness, LLC




Figure 1

Figure 2