Exercise guide · Beginner · Stretch

Exercise Ball Lower Back Stretch (Pyramid): How to Do It & Muscles Worked

A stretch performed on a stability ball to target the lower back and lats, also engaging the glutes and hamstrings. It involves rolling the ball under your lower back and gently extending over it to stretch the muscles.

Primary muscles
Lats
Secondary muscles
Glutes , Hamstrings
Equipment
Stability Ball
Level · type
Beginner · Stretch
Demonstration of the exercise ball lower back stretch (pyramid)
Front view: muscles worked by the exercise ball lower back stretch (pyramid). Primary: lats. Secondary: glutes and hamstrings.
Back view: muscles worked by the exercise ball lower back stretch (pyramid). Primary: lats. Secondary: glutes and hamstrings.
Primary Secondary

How to do the exercise ball lower back stretch (pyramid)

  1. Step 1: Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Step 2: Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball.
  3. Step 3: Place your hands behind your head or cross them over your chest.
  4. Step 4: Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball.
  5. Step 5: Hold the stretch for a few seconds, then slowly return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Exercise Ball Lower Back Stretch (Pyramid) alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.