Hug A Ball

A beginner stretching exercise for the lower back, done with a exercise ball.

Main muscles: Lower back
Also works: Calves and Glutes
Equipment: Exercise ball
Level: Beginner
Type: Isolation
Movement: Static

How to do the Hug A Ball

Seat yourself on the floor.
Straddle an exercise ball between both legs and lower your hips down toward the floor.
Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hug A Ball

Questions

What muscles does the Hug A Ball work?

Mainly the lower back, with the calves and glutes helping.

Is the Hug A Ball good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hug A Ball?

Good alternatives that train the lower back: Pyramid, Standing Pelvic Tilt, Cat Stretch or Child's Pose.

How many sets and reps of the Hug A Ball should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).