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
Lie face down on a Swiss ball, positioning the ball under your hips and lower abdomen.
- 2
Extend your legs straight back, keeping them together, and place a light dumbbell between your feet or wear ankle weights.
- 3
Place your hands or forearms on the floor in front of the ball for stability.
- 4
Engage your glutes and slowly lift your legs straight up towards the ceiling, keeping them extended and together.
- 5
Pause briefly at the top of the movement, feeling the contraction in your glutes.
- 6
Slowly lower your legs back down to the starting position, maintaining control throughout the movement.
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.
