Weighted Swiss Ball Back Extension
Muscle Groups: Lower back, Glutes
Weighted Swiss Ball Back Extension focuses on Lower back, Glutes, with Hamstrings, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Back Extension with proper form and technique.
- 1
Position your hips and lower abdomen over a Swiss ball, with your feet planted firmly against a wall or heavy object for stability.
- 2
Hold a weight plate or dumbbell against your chest with both hands, keeping your back straight and core engaged.
- 3
Slowly hinge at your hips, allowing your upper body to lower towards the floor while maintaining a straight back.
- 4
Continue lowering until your torso is perpendicular to the floor or you feel a gentle stretch in your hamstrings and lower back.
- 5
Engage your glutes and lower back muscles to slowly raise your torso back to the starting position.
- 6
Drive your hips into the ball and squeeze your lower back muscles at the top, forming a straight line with your body.
Secondary Muscles
While Weighted Swiss Ball Back Extension primarily targets Lower back, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Abs . 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 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.
