Weighted Swiss Ball Plank Leg Lift
Muscle Groups: Abs
Weighted Swiss Ball Plank Leg Lift focuses on Abs, with Shoulders, Triceps, Glutes, Quads, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Plank Leg Lift with proper form and technique.
- 1
Start by kneeling behind a Swiss ball and placing your forearms on top of it, shoulder-width apart.
- 2
Extend your legs straight back, one at a time, until your body forms a straight line from head to heels, engaging your core in a plank position.
- 3
Have a partner carefully place a weight plate on your lower back or upper glutes, ensuring it is stable.
- 4
Maintain a strong plank, keeping your core tight and hips level, then slowly lift one leg a few inches off the floor.
- 5
Hold the leg lift briefly, focusing on glute activation and preventing your hips from rotating or dropping.
- 6
Gently lower your leg back to the starting position, maintaining your stable plank and the weight's balance.
- 7
Repeat the movement with the opposite leg, alternating sides for the desired number of repetitions.
Secondary Muscles
While Weighted Swiss Ball Plank Leg Lift primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Glutes, Quads, Lower Back . 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 Plank 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 Plank 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.
