Pyramid
A beginner mobility exercise that works the lower back, using an exercise ball.
Starting position
End position
How to Do Pyramid
- 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.
- 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.
Muscles Worked
Alternatives to Pyramid
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Cat Stretch
A beginner mobility exercise that works the lower back.
-
2
Child's Pose
A beginner mobility exercise that works the lower back.
-
3
Dancer's Stretch
A beginner mobility exercise that works the lower back.
-
4
Hug Knees To Chest
A beginner mobility exercise that works the lower back.
-
5
Lower Back-SMR
A beginner mobility exercise that works the lower back, using a foam roller.
-
6
Standing Pelvic Tilt
A beginner isolation mobility exercise that works the lower back.
-
7
Superman
A beginner compound mobility exercise that works the lower back, needing no equipment.
-
8
Hug A Ball
A beginner isolation mobility exercise that works the lower back, using an exercise ball.
-
9
Crossover Reverse Lunge
An intermediate mobility exercise that works the lower back.
-
10
Pelvic Tilt Into Bridge
An intermediate compound mobility exercise that works the lower back.
Frequently Asked Questions
What muscles do pyramid work?
Pyramid primarily works the lower back. The shoulders assist as secondary muscles.
What equipment do I need for pyramid?
Pyramid uses exercise ball.
Pyramid: is it suitable for beginners?
Yes. Pyramid is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of pyramid?
Cat Stretch, Child's Pose, Dancer's Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log pyramid in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the lower back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Pyramid with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.