Hyperextending past neutral at the top
The spine should reach neutral — not an exaggerated backbend.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Core
Stability Ball Back Extension
Coaching cues
- Prone over the stability ball; hips on the ball; feet against a wall for support
- Lower the trunk toward the floor; extend back up to neutral spine
- Hands behind the head or crossed at the chest
- The ball allows a greater range of motion than a flat floor
Common faults 2
Ball rolls forward on the extension
Feet must be firmly anchored; use a wall or have a partner hold the feet.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗