Roll Ball Lower Back

Muscles worked

Setup

1. Kneel on the floor and lean your torso over the stability ball, positioning your lower abdomen and pelvis against the center of the ball.
2. Extend your legs straight behind you with your toes tucked into the floor for stability, or brace your feet against a wall for extra support.
3. Place your hands lightly behind your head, across your chest, or resting on the ball for balance.
4. Engage your core and tuck your chin slightly to maintain a neutral cervical spine.

How to do it

1. Inhale and slowly lower your upper body over the curve of the ball, allowing your spine to round slightly to follow the ball's contour.
2. Exhale as you engage your lower back muscles to lift your torso until your body forms a straight line from your head to your heels.
3. Pause for one second at the top of the movement, focusing on the contraction in the erector spinae.
4. Lower your torso back down with a controlled 2-3 second tempo to the starting position.

Form checklist

• Keep your neck neutral by looking at the floor throughout the entire movement.
• Avoid hyperextending or arching your back past a straight line at the top.
• Keep your glutes and hamstrings engaged to stabilize your lower body.
• Ensure the movement is driven by your lower back, not by pushing off the ball with your hands.

Pro tips

• Focus on 'peeling' your chest off the ball one vertebra at a time to maximize the mind-muscle connection with the spinal erectors.
• Squeeze your glutes hard at the peak of the movement to provide a stable base for the pelvis and protect the lumbar spine.

Make it harder

• Hold a light weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead in a 'Y' position to increase the lever arm and difficulty.

Frequently asked

What muscles does the roll ball lower back work?

The roll ball lower back primarily targets the erector spinae, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll ball lower back?

The roll ball lower back uses stability ball.

Is the roll ball lower back good for beginners?

Yes. The roll ball lower back is a beginner-friendly movement and a strong foundation to build on.

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