Hug A Ball

How to do the Hug A Ball

1. Seat yourself on the floor.
2. Straddle an exercise ball between both legs and lower your hips down toward the floor.
3. 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

Role	Muscles
Primary	lower back
Secondary	calves, glutes
Equipment	exercise ball
Difficulty	beginner
Type	isolation

No exercise ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Standing Pelvic Tilt Bodyweight Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug Knees To Chest Bodyweight Superman Bodyweight Cat Stretch Bodyweight

Harder than the Hug A Ball

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Hug A Ball work?

The Hug A Ball primarily works the lower back, with the calves and glutes as secondary movers. Standing Pelvic Tilt, Child's Pose, and Dancer's Stretch train the same muscle, across 5 equipment types.

What equipment do you need for the Hug A Ball?

An Exercise Ball. Without an exercise ball, Standing Pelvic Tilt, Child's Pose, and Dancer's Stretch train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Hug A Ball suitable for beginners?

Yes, the Hug A Ball is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Where should the Hug A Ball go in a workout?

Late — the Hug A Ball is isolation work, so it follows your compounds.

Similar exercises

Standing Pelvic Tilt Bodyweight Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug Knees To Chest Bodyweight Superman Bodyweight Cat Stretch Bodyweight