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.
Where the Pyramid fits
The Pyramid shows up in training built around a specific goal. See how it fits:
More lower back exercises
Pyramid: common questions
What muscles does the Pyramid work?
The Pyramid primarily works the Lower Back. It also recruits the Shoulders as supporting muscles.
Is the Pyramid suitable for beginners?
Yes. The Pyramid 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 Pyramid?
To do the Pyramid you'll need an exercise ball.
How do I do the Pyramid with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Pyramid sets, free.
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