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 face down on a Swiss ball, positioning your hips at the peak of the ball and your torso draped over it.
- 2
Bend your knees to a 90-degree angle and secure a dumbbell or weight plate between your feet.
- 3
Place your hands on the floor or hold onto a stable object in front of you for support.
- 4
Engage your glutes and lower abdominal muscles to lift your hips and legs upwards, keeping your knees bent.
- 5
Continue lifting until your hips are fully extended and your lower back is slightly arched.
- 6
Slowly lower your hips and legs back down to the starting position, maintaining control throughout the movement.
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.
