Hug A Ball
Hug A Ball is a beginner-level isolation in the stretching category that primarily works the lower back. It also recruits the calves and glutes. It is performed with exercise ball.
How to do it
- 1Seat yourself on the floor.
- 2Straddle an exercise ball between both legs and lower your hips down toward the floor.
- 3Hug 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.