Swiss Ball Hyperextension
Muscle Groups: Lower Back
Swiss Ball Hyperextension focuses on Lower Back.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Hyperextension with proper form and technique.
- 1
With a Swiss Ball in front of you, get onto your knees. Lean forward, placing the top of your hips and your stomach onto the Swiss ball. Extend your legs behind you. Start with your head up, back extended, chest off the ball and hands behind your head.
- 2
Lower your chest and head down until you feel a good stretch in your hamstrings, then contract your lower back to return to the starting position.
Tips for Success
These tips will help you perform Swiss Ball Hyperextension safely and effectively while maintaining proper form.
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Avoid going too far and overarching your lower back during the movement.
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Initiate the movement by squeezing your glutes and using them to control the motion.
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Hold the top position of the exercise for 2-3 seconds before lowering the chest.
Related Exercises
If you enjoyed Swiss Ball Hyperextension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Swiss Ball Hyperextension, 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.
