Weighted Swiss Ball Opposite Arm and Leg Lift
Muscle Groups: Lower Back
Weighted Swiss Ball Opposite Arm and Leg Lift focuses on Lower Back, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Opposite Arm and Leg Lift with proper form and technique.
- 1
Start by kneeling on the floor with a Swiss ball in front of you, placing one hand on the ball and the opposite knee on the ground.
- 2
Engage your core and extend your opposite arm and leg straight out, keeping them in line with your body.
- 3
Hold for a moment, then return to the starting position. Repeat on the other side.
Tips for Success
These tips will help you perform Weighted Swiss Ball Opposite Arm and Leg Lift safely and effectively while maintaining proper form.
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Keep your back flat and avoid arching to maintain proper form.
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Engage your core throughout the movement to support your lower back.
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Move slowly and steadily to prevent losing balance and to avoid strain.
Secondary Muscles
While Weighted Swiss Ball Opposite Arm and Leg Lift primarily targets Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, 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 Swiss Ball Opposite Arm and Leg Lift, 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 Opposite Arm and Leg Lift, 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.
