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Back · Strengthening

Lumbar extension on SwissBall with load

Lumbar extension on SwissBall with load, 3 sets, 10 repetitions, tempo 2-1-2

Illustration of the Lumbar extension on SwissBall with load exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2 seconds to lift, 1 second hold, 2 seconds to lower

Description: Lie face down on a SwissBall, feet firmly anchored on the ground. Slowly lift your torso while keeping the pelvis stable and the neck aligned, then hold the top position for one second before lowering slowly.

Tips: Keep the movement controlled to avoid jerks, contract the lower back muscles without excessive arching, and breathe regularly.

Progression: Gradually increase the load or the number of repetitions as the exercise becomes easier, while maintaining good technique.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall, light load (optional)
Starting position
Lying face down on a SwissBall, feet on the ground
Clinical goal
Strengthen lumbar muscles to improve lower back stability
Also known as
back extension on ball, lumbar extension with SwissBall, lumbar strengthening on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.