---
title: "Exercise Ball Lower Back Prone Stretch"
description: "Begin on your hands and feet with your arms and legs straight, positioning an exercise ball under your hips."
locale: en
slug: exercise-ball-lower-back-prone-stretch
url: "https://hi.fitness/exercises/exercise-ball-lower-back-prone-stretch"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Front delts","Lats"]
equipment: ["Stability ball"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/45913f30-exercise-ball-lower-back-prone-stretch.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Exercise Ball Lower Back Prone Stretch

Begin on your hands and feet with your arms and legs straight, positioning an exercise ball under your hips.

## How to do it

1. Begin on your hands and feet with your arms and legs straight, positioning an exercise ball under your hips.
2. Slowly lower your body onto the ball, allowing it to support your hips and torso, while keeping your arms and legs straight and your hips bent.
3. Relax into the stretch, letting your back gently arch over the ball and feeling a stretch in your lower back.
4. Hold the stretch for 15-30 seconds. Repeat for the desired number of repetitions.

## Form tips

- Focus on deep, steady breathing, inhaling as you lower onto the ball and exhaling as you return to the starting position.
- Ensure the exercise ball is properly inflated to provide adequate support and facilitate smooth movement.
- Avoid overextending your back; only lower onto the ball as far as is comfortable without causing strain.

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