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Workout Routine for a
Strong Back using a Swiss Ball

The workout routine featured below will help you develop a strong back by targeting its muscles. It simply requires that you have access to a swiss ball in order to complete it.

The program consists of 4 exercises that specifically target the muscles located in your back, i.e. your lower back and your trapezius (upper back region). While doing the exercises, you'll also solicit input from your hamstrings and buttocks.

Muscles Targeted by Workout Routine for a Strong Back

Download the .pdf for this
Workout Routine

Back #1 | Hyperextension
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
  • Lower Back
Back #2 | Reverse Hyperextension
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
  • Lower Back
Back #3 | Bridge
3
Sets
10
Reps
  • Buttocks
  • Lower Back
Back #4 | Arm-Leg Extension
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
  • Lower Back
  • Upper Back

Additional Notes

3 sets of 10 reps are proposed as they will allow you to develop general muscles strength, which is desirable for back muscles.

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