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Hug A Ball

Lower backExercise ballBeginnerIsolation
Hug A Ball — start position
Start
Hug A Ball — finish position
Finish
Muscles worked
PrimaryLower back
SecondaryCalves, Glutes

How to do it

  1. 01

    Seat yourself on the floor.

  2. 02

    Straddle an exercise ball between both legs and lower your hips down toward the floor.

  3. 03

    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.

In the app

Hug A Ball appears when you own an exercise ball and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have an exercise ball

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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