Pyramid
The Pyramid targets the Lower Back and suits beginner-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Pyramid work?
The Pyramid primarily works the Lower Back. Secondary muscles include the Shoulders, which assist during the movement.
Is the Pyramid good for beginners?
Yes, the Pyramid is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Pyramid?
You need exercise ball to perform the Pyramid. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.