Strength

Med Ball Back Extension

Strengthen your lower back and spine with the Med Ball Back Extension exercise. Lying on a stability ball, make a 'superman' pose while holding a medicine ball. It boosts flexibility, posture, core stability and helps alleviate back pain.
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Med Ball Back Extension instructions
Step-by-step instructions
1
Sit down on a back extension machine, keeping your back flat and holding a medicine ball in both hands.
2
Secure your feet under the pads or rollers and bend at the hips, lowering your upper body as far as is comfortable.
3
Squeeze your glutes and lift your chest, returning to the starting position while keeping your back flat.
4
Extend your arms forward, holding the medicine ball out in front of you.
5
Return to the starting position and repeat for the prescribed number of reps.
Sit down on a back extension machine, keeping your back flat and holding a medicine ball in both hands.
Secure your feet under the pads or rollers and bend at the hips, lowering your upper body as far as is comfortable.
Squeeze your glutes and lift your chest, returning to the starting position while keeping your back flat.
Extend your arms forward, holding the medicine ball out in front of you.
Return to the starting position and repeat for the prescribed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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