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StretchingbeginnerExercise Ball

Hug A Ball

Primary

Lower Back

Secondary

Calves, Glutes

Equipment

Exercise Ball

Level

beginner

Hug A Ball demonstration

Hug A Ball, starting position

Hug A Ball, finishing position

How to Perform

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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

Lower BackCalvesGlutes

Exercise Details

Category: Stretching
Force: static
Mechanic: isolation
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Hug A Ball work?

Hug A Ball primarily targets the Lower Back. It also works the Calves, Glutes as secondary muscles.

What equipment do I need for Hug A Ball?

Hug A Ball requires Exercise Ball.

Is Hug A Ball suitable for beginners?

Yes, Hug A Ball is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Hug A Ball

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Standing Pelvic Tilt

Lower Back

Cat Stretch

Lower Back

Child's Pose

Lower Back

Dancer's Stretch

Lower Back