Ball Exercises for the Back

Ball exercises for the back primarily target the upper and lower lats as well as the lower back muscles and the trapezius.

Browse through the list of ball exercises for the back muscles below:



Ball Hyperextension

Ball Hyperextension
  • Kneel down in front of the exercise ball, your belly pressed on top of it and place your hands on each side of the ball.

  • Extend your back by extending your arms and legs and return to starting position after a short pause.

  • Breathe out while extending and breathe in while returning to starting position.

Ball Hyperextension - Reverse

Ball Hyperextension - Reverse
  • Lie prone on top of the exercise ball which is itself on top of a bench, legs down but extended and grip the bench with both hands to maintain balance.

  • Raise your legs up while keeping your legs extended and slowly lower them down after a short pause.

  • Breathe out while raising your legs and breathe in while returning to starting position.

Ball Row - Upside-Down

Ball Row - Upside-Down
  • Lie on your back, place your ankles on the exercise ball, legs extended and grip the barbell with your hands, arms extended.

  • Raise your upper body up by pulling with your arms and slowly lower yourself back down after a short pause.

  • Keep your legs and back fully extended throughout.

Ball Bridge

Ball Bridge
  • Crouch down on your feet, press your shoulder blades against the exercise ball behind you and place your hands across your chest.

  • Without moving your feet, extend your back until it is parallel to the floor and lower it back after a short pause.

  • Breathe out while extending and breathe in while returning to starting position.

Ball Arm-Leg Extension - Alternating

Ball Arm-Leg Extension - Alternating
  • Lie prone on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor.

  • Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.

  • Breathe out while extending and breathe in while returning to starting position.