Hug A Ball
How to do the Hug A Ball with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Calves, Glutes
Exercise 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.
Log it, see it on your body.
Every Hug A Ball set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Hug A Ball fits
The Hug A Ball shows up in training built around a specific goal. See how it fits:
More lower back exercises
Hug A Ball: common questions
What muscles does the Hug A Ball work?
The Hug A Ball primarily works the Lower Back. It also recruits the Calves and Glutes as supporting muscles.
Is the Hug A Ball suitable for beginners?
Yes. The Hug A Ball is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Hug A Ball?
To do the Hug A Ball you'll need an exercise ball.
Is the Hug A Ball a compound or isolation exercise?
The Hug A Ball is an isolation exercise, it targets the lower back through a single joint, which makes it useful for focused, targeted work.
How do I do the Hug A Ball with correct form?
Seat yourself on the floor. Follow the full step-by-step above for the complete movement.
Log your Hug A Ball sets, free.
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