Swimmers in Push Up Position

Swimmers are an excellent lower back exercise because they use the entire extensor chain of muscles on the back of the body. They are performed in a prone position by lifting one arm (straight) in front of shoulder and the opposite side leg at the same time. This motion uses many muscles including hamstrings, glutes, lower back, abdominals, upper back and shoulders in a way that forces you to not rotate the pelvis as you activate lower back muscles which is common in disfuction. By doing this motion in a push up position, you increase demand in the lower back, abdominal and shoulder stabilizers and become much more unstable compared to lying on the ground or on top of a ball to do the exercise.