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StretchingbeginnerExercise Ball

Pyramid

Primary

Lower Back

Secondary

Shoulders

Equipment

Exercise Ball

Level

beginner

Pyramid demonstration

Pyramid, starting position

Pyramid, finishing position

How to Perform

1Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
2Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

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 BackShoulders

Exercise Details

Category: Stretching
Force: static
Mechanic: N/A
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 Pyramid work?

Pyramid primarily targets the Lower Back. It also works the Shoulders as secondary muscles.

What equipment do I need for Pyramid?

Pyramid requires Exercise Ball.

Is Pyramid suitable for beginners?

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

Alternatives to Pyramid

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

Cat Stretch

Lower Back

Child's Pose

Lower Back

Dancer's Stretch

Lower Back

Hug Knees To Chest

Lower Back