Swiss Ball Back Extension
Muscle Groups: Lower Back
Swiss Ball Back Extension focuses on Lower Back.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Back Extension with proper form and technique.
- 1
Start by lying face down on a Swiss ball, with your feet anchored on the ground and your hips resting on the ball. Make sure your body is straight from head to toe.
- 2
Place your hands behind your head or crossed over your chest. Engage your core and lift your upper body by bending at your waist, extending your back as you go up.
- 3
Hold briefly at the top of the movement, then slowly lower back to the starting position.
Tips for Success
These tips will help you perform Swiss Ball Back Extension safely and effectively while maintaining proper form.
-
Keep your feet grounded to maintain balance and avoid falling off the ball.
-
Do not overextend your back when lifting; aim for a controlled movement that feels comfortable.
-
Engage your core throughout the movement to protect your lower back and maintain proper form.
Related Exercises
If you enjoyed Swiss Ball Back Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Swiss Ball Back Extension, 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.
