Weighted Swiss Ball Hyperextension
Muscle Groups: Lower Back
Weighted Swiss Ball Hyperextension focuses on Lower Back.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Hyperextension with proper form and technique.
- 1
Place a Swiss ball on the floor and lie face down on it, positioning your hips over the center of the ball.
- 2
Extend your legs straight behind you, with your toes touching the floor or heels against a wall for stability.
- 3
Hold a weight plate or dumbbell against your chest with both hands, keeping your core engaged and back straight.
- 4
Slowly lower your upper body towards the floor by hinging at your hips, allowing your torso to drop until it is perpendicular to the floor.
- 5
Engage your lower back and glutes to slowly raise your upper body back up.
- 6
Continue lifting until your body forms a straight line from your head to your heels, or slightly past horizontal.
- 7
Pause briefly at the top, then slowly lower your torso back down to begin the next repetition.
Related Exercises
If you enjoyed Weighted Swiss Ball Hyperextension, 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 Hyperextension, 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.
