The Swiss ball hyperextension builds strength in the lower back and glutes. Performing the exercise with a Swiss ball also ensures the core is actively engaged throughout the entire range of motion.
With a Swiss Ball in front of you, get onto your knees. Lean forward, placing the top of your hips and your stomach onto the Swiss ball. Extend your legs behind you. Start with your head up, back extended, chest off the ball and hands behind your head.
Lower your chest and head down until you feel a good stretch in your hamstrings, then contract your lower back to return to the starting position.
Avoid going too far and overarching your lower back during the movement.
Initiate the movement by squeezing your glutes and using them to control the motion.
Hold the top position of the exercise for 2-3 seconds before lowering the chest.