Ball Back Extensions + Banded Jump Squats
Ball Back Extensions + Banded Jump Squats
Equipment: 9" Pilates Ball + Latex Loop Resistance Band
Difficulty: Intermediate to Advanced
Target Muscles: Lower back, glutes, hamstrings, legs, cardiovascular system
How to Perform Ball Back Extensions + Banded Jump Squats
Step-by-Step Instructions:
- Perform 15-20 ball back extensions (lie face down with ball under hips, lift chest up)
- After completing extensions, immediately transition to banded jump squats
- Place latex loop band around thighs, just above knees
- Perform 10-15 jump squats (push knees out, squat down, jump up)
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (12 extensions + 8 jump squats)
- Intermediate: 3-4 circuits (15 extensions + 12 jump squats)
- Advanced: 4-5 circuits (20 extensions + 15 jump squats)
Form Tips:
- Don't hyperextend during back extensions
- Squeeze glutes at top of extensions
- Push knees out during jump squats
- Land softly with bent knees
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Hyperextending back too far
- Cranking neck back during extensions
- Letting knees cave inward during jumps
- Landing with straight legs
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Reduce extension range or perform regular squats instead of jumps
- Harder: Increase reps, hold weights during extensions, or increase jump height
Benefits:
- Combines posterior chain and explosive training
- Builds lower back and leg strength
- Improves power and explosiveness
- Burns maximum calories
- Time-efficient workout
- Great for athletic performance