Breathing
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
Loading
Getting your next view ready…
Getting your next view ready…
The Hug A Ball primarily works the lower back, with the calves and glutes supporting the movement. It is a stretching movement performed with exercise ball.
1 / 2How to
Movement instructions
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.
Technique guidance
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise ball setup, range of motion and recording method when comparing Hug A Ball sessions.
Duration and completed sets.
Example: a 30-second set, followed by a 25-second set. Record the time you completed, not the target.
Review duration alongside your notes about the variation and control. Longer is a recorded result, not an instruction to extend every set.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lower Back is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lower back using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
