Duration required
Focus Area required
 s rest

Swissball Back Extension T and Y

Key Points:

  • Anchor your feet at the bottom of the wall, set hips in the middle of the ball.
  • Set your back to full extension.
  • Maintain this position and perform T's (squeezing your shoulder blades back and together) and Y's (extending your arms straight out in front).

Common Mistakes:

  • Position of hips not centred in the ball.
  • Too much arch in lower back.
  • Performing T's and Y's too quickly.

Where you should 'feel it':

Primary Muscles:
Lower Back
Secondary Muscles:
Glutes, Hamstrings
Muscle diagram with the following muscles highlighted Lower Back, Glutes, Hamstrings

Similar Exercises

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