Stability Ball Swan
Intermediate (4/10)Stability Ball
Position: ProneEnergy: 4/10~60s
Cueing
Drape over ball, toes anchored; inhale extend spine lifting chest, arms reach wide; exhale return; ball supports abdomen.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus Dorsi
Secondary Muscles
TrapeziusRhomboidsRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Arms by sides; small lift; stay grounded.
Progressions
Add pulses at peak; arms overhead; longer extension.
Common Errors
Squeezing glutes too hard; neck extension; rocking the ball.
