Exercise guide
Hug A Ball
Hug a Ball is a seated mobility position performed while straddling and holding an exercise ball. The rounded support may allow the torso and lower back to relax forward while the feet and legs stabilize the body. The source does not specify a clear movement or holding duration.
Training context
Using Hug a Ball in a Mobility Session
The drill may be used as a gentle resting or lower-back mobility position rather than a forceful stretch. The ball should be appropriately sized so the athlete can keep both feet flat and maintain control.
Because the ball can roll, the surrounding area should remain clear. Perform the position beside a wall or with another stable support when balance is uncertain.
Technique overview
Keep the ball from rolling away
Sit on the floor and position the exercise ball securely between the legs. Place both feet flat, align the knees comfortably, and wrap the arms around the ball. Allow the torso to settle only as far as the position remains stable. Exit slowly by sitting upright before releasing the ball.
Treat this as an overview and use a range, pace, and setup you can control.