Exercise Ball Reverse Superman
The exercise ball reverse superman targets the lower back and posterior chain by performing a back extension over an exercise ball. The unstable surface increases core activation, while the exercise primarily develops lower back strength and spinal erector endurance.
How to do it
- Lie face down with your hips on an exercise ball and your feet anchored against a wall or floor.
- Place your hands behind your head or extend your arms in front of you.
- Keeping your core engaged, lift your upper body and extend your back until your body is in a straight line.
- Hold for a moment at the top, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Anchor your feet firmly against a wall or heavy object
- Keep your core lightly braced to protect your lower back
- Lift your upper body only until you form a straight line
- Move slowly and control the descent on every repetition
Breathing: Exhale as you lift your upper body, and inhale as you slowly return to the starting position.
Common mistakes
- Arching too high past a straight line, which places unnecessary compression on the lower spine.
- Using momentum to bounce up and down, reducing muscle engagement and control.
- Forgetting to anchor the feet securely, leading to a loss of balance on the ball.
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp or shooting pain in your lower back, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my glutes or hamstrings instead of my lower back?
That is completely normal! Your glutes and hamstrings naturally assist to stabilize and lift your body during this movement.
How can I keep my balance on the exercise ball?
Make sure your feet are firmly braced against a wall and widen your stance slightly if you feel unstable.
How often should I do this exercise?
2 to 3 times per week is plenty for most beginners to build lower back endurance without overworking the area.