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Back · Strengthening

Superman on SwissBall with weights

Superman on SwissBall with weights, 3 sets, 10 repetitions, tempo 2-1-2

Illustration of the Superman on SwissBall with weights exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2 seconds to lift, 1 second at the top, 2 seconds to lower

Description: Lie face down on a SwissBall, feet on the ground for stability. Keeping the pelvis stable and the neck aligned, slowly lift your torso and arms while holding light weights, then gently lower back down.

Tips: Contract the lower back muscles without excessive arching. Keep your gaze towards the ground to avoid straining the neck.

Progression: Gradually increase the weight or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall, Light weights
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
Superman on SwissBall, Lumbar extension on SwissBall, Back strengthening with SwissBall

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.