SB Glute / Back Extension

A good exercise for lower back and glut strength, which can be performed with either one or both legs, with your body weight resting on the ball (easier) or with your weight on your arms (harder).

TWO FOOT WEIGHT ON BALL	SINGLE LEG WEIGHT ON ARMS

Beginners or persons with lower back problems should avoid this exercise, however the easier option is to rest your body weight on the Swiss Ball.

More advanced athletes may decide to rest the Swiss Ball on a step box / bench in order to get a greater range of movement throughout the exercise.

Lift and lower either one or both legs a comfortable distance, that enables them to keep the legs straight throughout the movement, utilizing the muscles of the glutes and lower back to make the movement.

The single leg version, will also work the upper-body and abdominal muscles.

Aim to fix your position so that your back and non-working leg our flat and horizontal to the floor, whilst you smoothly lift the other leg up and down to the floor, aiming to keep the leg straight throughout.

For both methods never force the legs up at speed, or allow them to return down without being in control. Maintain a slow smooth lifting and lowering action, feeling your gluts being worked in both directions.

Avoid over extending in the upper phase, as this can cause injury to your lower back.

Throughout the movement keep your upper body and hips in contact with the Swiss Ball.