Weighted Bent-knee Swiss Ball Reverse Hip Raise
Muscle Groups: Abs
Weighted Bent-knee Swiss Ball Reverse Hip Raise focuses on Abs, with Lower Back, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Bent-knee Swiss Ball Reverse Hip Raise with proper form and technique.
- 1
Lie on your back on the floor with your calves resting on a Swiss ball and hold a weight plate on your hips.
- 2
Engage your abs and squeeze your glutes to lift your hips towards the ceiling, rolling the ball towards you with your legs.
- 3
Pause at the top, then slowly lower your hips back to the starting position, keeping your core tight.
Tips for Success
These tips will help you perform Weighted Bent-knee Swiss Ball Reverse Hip Raise safely and effectively while maintaining proper form.
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Keep your back straight throughout to avoid strain and ensure proper form.
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Don’t rush the movement; control the lift and lower phases for better engagement of your muscles.
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Avoid overextending your back at the top of the lift to prevent injury.
Secondary Muscles
While Weighted Bent-knee Swiss Ball Reverse Hip Raise primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Glutes, Adductors . 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 Weighted Bent-knee Swiss Ball Reverse Hip Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bent-knee Swiss Ball Reverse Hip Raise, 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.
