Stability Ball Pyramid Stretch
A draped stretch face down over a stability ball with the hips on top as the highest point and the hands and feet on the floor, letting the spine lengthen while the arms and legs share the weight.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Lats (Latissimus Dorsi)
- Hamstrings
- Sets
- 2
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Kneeling behind a stability ball, then rolling forward over it so your hips rest on top.
Walk the hands forward to the floor and straighten the legs behind you with the toes on the floor.
Let the hips be the highest point, with the head and chest hanging toward the floor.
Relax the back over the ball, bending the arms and legs as needed to reach the floor.
Hold, then walk the hands back to kneel.
Breathing: Breathe slowly into the back and relax deeper over the ball on each exhale.
Coaching tips
Hips highest
Head and neck relaxed
Soft knees and elbows
Common mistakes
Tensing the neck to look forward
Letting the ball roll to one side
Locking the knees hard
Safety notes
Use a ball sized so both hands and feet reach the floor, and come off slowly if you feel light-headed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.