Pyramid

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

Main muscles: Lower back
Also works: Shoulders
Equipment: Exercise ball
Level: Beginner
Movement: Static

How to do the Pyramid

Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

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 Pyramid

Questions

What muscles does the Pyramid work?

Mainly the lower back, with the shoulders helping.

Is the Pyramid 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 Pyramid?

Good alternatives that train the lower back: Hug A Ball, Cat Stretch, Child's Pose or Dancer's Stretch.

How many sets and reps of the Pyramid should I do?

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

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