Superman on Swiss Ball
Muscle Groups: Lower Back
Superman on Swiss Ball focuses on Lower Back, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Superman on Swiss Ball with proper form and technique.
- 1
Lie face down on a Swiss ball, positioning it under your hips and stomach.
- 2
Extend your legs straight behind you, with your toes lightly touching the floor for balance, and extend your arms forward or place your hands lightly on the floor in front of the ball.
- 3
Brace your core and gently lift your arms and legs simultaneously a few inches off the floor.
- 4
Squeeze your lower back and glutes at the top of the movement, keeping your head in line with your spine.
- 5
Slowly lower your arms and legs back down to the starting position.
Secondary Muscles
While Superman on Swiss Ball primarily targets Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Superman on Swiss Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Superman on Swiss Ball, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
