Pyramid
How to do the Pyramid with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Shoulders
Exercise Ball
How to do the Pyramid
- 1
Start 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.
- 2
Rest 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.
Log it, see it on your body.
Every Pyramid 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.
More lower back exercises
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