Weighted Swiss Ball Back Extension
Muscle Groups: Lower Back
Weighted Swiss Ball Back Extension focuses on Lower Back.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Back Extension with proper form and technique.
- 1
Lie on a Swiss ball with your stomach on the ball and your feet on the ground, ensuring your body forms a straight line from head to heels.
- 2
Place a weight plate or dumbbell on your chest for added resistance, keeping your core tight.
- 3
Slowly lift your upper body by extending your back while engaging your glutes and hamstrings, then lower back down to the start.
- 4
Repeat for the desired number of reps, maintaining control throughout the movement.
Tips for Success
These tips will help you perform Weighted Swiss Ball Back Extension safely and effectively while maintaining proper form.
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Keep your head and neck aligned with your spine to avoid strain.
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Avoid arching your back excessively; focus on controlled movements.
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If you feel any discomfort in your lower back, reduce the range of motion or take a break.
Related Exercises
If you enjoyed Weighted Swiss Ball Back Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball Back Extension, 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.
