Weighted Reverse Leg Raise on Swiss Ball
Muscle Groups: Glutes
Weighted Reverse Leg Raise on Swiss Ball focuses on Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Reverse Leg Raise on Swiss Ball with proper form and technique.
- 1
Start by kneeling on the floor with a Swiss ball in front of you. Place your upper body on the ball, ensuring your hips are above your knees.
- 2
Hold a light weight in both hands, keeping your arms straight and palms facing downward. Stability is key, so engage your core throughout the exercise.
- 3
Lift one leg straight behind you, keeping your knee straight and squeezing your glutes at the top. Hold briefly before lowering your leg back to the starting position.
- 4
Repeat on the opposite side, alternating legs for the desired number of reps.
Tips for Success
These tips will help you perform Weighted Reverse Leg Raise on Swiss Ball safely and effectively while maintaining proper form.
-
Keep your core engaged to maintain balance and prevent back strain.
-
Avoid arching your lower back during the lift; focus on using your glutes to raise your leg.
-
Make sure to keep your movements controlled to maintain stability and reduce the risk of injury.
Secondary Muscles
While Weighted Reverse Leg Raise on Swiss Ball primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include 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 Weighted Reverse Leg Raise 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 Weighted Reverse Leg Raise 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.
