GymPlan AIHug A Ball
Hug A Ball is a beginner isolation stretching that mainly works your lower back, with help from your calves and glutes.
💪 Lower back🏋️ Other📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
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.
Muscles worked
Primary: Lower backSecondary: CalvesSecondary: Glutes
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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What muscles does the hug a ball work?
It mainly works your lower back; your calves and glutes assist.
How many sets and reps of hug a ball should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the hug a ball good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.