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
Lie face down on a Swiss ball, positioning it under your hips and stomach.
- 2
Extend your legs straight behind you with your toes lightly touching the floor, and extend your arms forward with your hands lightly touching the floor, holding light dumbbells if using weight.
- 3
Engage your core and glutes to stabilize your body on the ball.
- 4
Simultaneously lift one arm and the opposite leg a few inches off the floor, keeping them straight.
- 5
Hold the lifted position briefly, maintaining balance and a straight line from your fingertips to your heels.
- 6
Slowly lower the arm and leg back to the starting position.
- 7
Repeat the movement on the other side, lifting the opposite arm and leg.
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.
