Intermediate
Swiss Ball Hyperextension
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Swiss Ball Hyperextension is a lower back strengthening exercise that also targets the glutes and hamstrings. Moreover, the Swiss ball also engages your core.
Exercise Instructions
-
Step 1
Holding the Swiss ball in front of you, kneel down. Lean forward, placing your upper thighs and belly on the Swiss ball. Stretch your legs behind you. Start with your head up, your back extended, your chest away from the ball, and your arms behind your head. -
Step 2
Lower your chest and head until you feel a good stretch in your hamstrings, then squeeze your lower back to return to the starting position.
Muscle Groups
Swiss Ball Hyperextension targets Abs, Back, Glutes, Hamstrings, Spinal Erectors as seen below.
Exercise Tips
- Don't go too far, and don't arch your lower back as you move.
- Start the movement by squeezing your buttocks and using them to control the movement.
- Hold the upper position for 2-3 seconds before lowering your chest.
Bent-Knee Reverse Hyperextension
Intermediate
Superman On Swiss Ball
Beginner
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.