10 Best Exercise Ball Back Extension With Hands Behind Head Alternatives for No-Ball Training

The Exercise Ball Back Extension With Hands Behind Head is done lying face down with a stability ball. Ranked closest by our scoring: the Hyperextension, the Hyperextension (On Bench) and the Lower Back Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Exercise Ball Back Extension With Hands Behind Head

Exercise Ball Back Extension With Hands Behind HeadPlay demonstration
Primary muscle
Spine
Equipment
Stability-ball
Difficulty
Beginner
Type
Compound

Secondary muscles: Glutes, Hamstrings

How to perform Exercise Ball Back Extension With Hands Behind Head
  1. Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball.
  2. Position your feet against a wall or other stable surface for support.
  3. Cross your arms behind your head, with your hands touching the back of your head.
  4. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips.
  5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Exercise Ball Back Extension With Hands Behind Head Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball Back Extension With Hands Behind Head on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    HyperextensionPlay demonstration

    1. Hyperextension

    75% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the spinal erectors with bodyweight alone.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: lying face down, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Balance: easier to stay steady on than the Exercise Ball Back Extension With Hands Behind Head
  2. Hyperextension (On Bench)Play demonstration

    2. Hyperextension (On Bench)

    75% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: lying face down, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Balance: easier to stay steady on than the Exercise Ball Back Extension With Hands Behind Head
  3. Lower Back CurlPlay demonstration

    3. Lower Back Curl

    66% match
    • Spine
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: spine, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: lying face down, the same as the Exercise Ball Back Extension With Hands Behind Head
  4. Reverse Hyper On Flat BenchPlay demonstration

    4. Reverse Hyper On Flat Bench

    58% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the glutes rather than the spinal erectors.

    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not spine
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: lying face down, the same as the Exercise Ball Back Extension With Hands Behind Head
  5. Bodyweight Standing Row (With Towel)Play demonstration

    5. Bodyweight Standing Row (With Towel)

    57% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the spinal erectors.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not spine
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: standing, not lying face down
  6. Spider Crawl Push UpPlay demonstration

    6. Spider Crawl Push Up

    54% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Bring your right knee towards your right elbow, keeping it off the ground.
    3. As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
    4. Push back up to the starting position and repeat with your left knee towards your left elbow.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not spine
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: lying face down, the same as the Exercise Ball Back Extension With Hands Behind Head
  7. Superman

    7. Superman

    53% match
    • Lower Back
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the lower back rather than the spinal erectors.

    How to perform this exercise
    1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
    2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
    3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
    4. Repeat for the recommended amount of repetitions prescribed in your program.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lower back, not spine
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: lying face down, the same as the Exercise Ball Back Extension With Hands Behind Head
  8. Superman Push-upPlay demonstration

    8. Superman Push-up

    53% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not spine
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: lying face down, the same as the Exercise Ball Back Extension With Hands Behind Head
  9. Reverse Plank With Leg LiftPlay demonstration

    9. Reverse Plank With Leg Lift

    53% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not spine
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: inverted, not lying face down
  10. Natural Glute Ham Raise

    10. Natural Glute Ham Raise

    52% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, not spine
    • Equipment: bodyweight only, the same as the Exercise Ball Back Extension With Hands Behind Head
    • Body position: kneeling, not lying face down

Why You Might Need an Exercise Ball Back Extension With Hands Behind Head Alternative

You may substitute the exercise because you lack a stability ball, have lumbar pain, want heavier loading, or need a rehab-appropriate option. Alternatives let you control spinal loading and hip-hinge mechanics while preserving erector and glute activation. For pain or post-injury, pick movements that limit end-range lumbar extension and emphasize pelvis stability (cue: keep pelvis neutral and move from the hips). For strength goals, choose loaded hip-hinge variants (RDLs or deadlifts) that allow progressive overload while maintaining neutral spine.

Exercise Ball Back Extension With Hands Behind Head FAQ

What muscles does Exercise Ball Back Extension With Hands Behind Head work?

It primarily targets the spinal erectors (erector spinae and multifidus), with secondary activation of the glutes and hamstrings. To emphasize the erectors, extend through the thoracic and lumbar spine while keeping the pelvis neutral and scapulae down.

What is the best bodyweight alternative to Exercise Ball Back Extension With Hands Behind Head?

Prone Supermans are the best bodyweight option: lie face down and lift chest and legs a few inches while squeezing the glutes and keeping the neck neutral. Cue: hold 2–5 seconds, feel the erectors and multifidus contract without thrusting the lumbar spine.

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