How to Do
How to Do Prone Hip Extension on Ball With Single Leg
Ability to hold the classic plank position.
No excessive tension in hip flexors.
Proper form in lower back and knee when performing different types of toe touches.
Beginning
Beginning Hip Extension on Ball
With the Swiss ball under the front of your pelvis, assume the pushup position.
Consciously contract your abdominals and maintain tension throughout leg movement.
Keep knees straight and feet together just above the floor.
Movement
Hip Extension on Ball Movement
1. Without squeezing your lower back too hard, lift one leg towards the ceiling while breathing out and squeeze your butt at the top for 1 second.
2. Slowly lower your leg while exhaling.
3. Repeat with the opposite leg.
4. Stop the exercise if your lower back becomes painful and/or fatigues faster than your butt and hamstrings. Remember to move with control throughout the exercise.
Benefits
Hip Extension on Ball Benefits
Strengthens the glutes and hamstrings.
Stabilizes the contracts core while performing the primary movement.
Exercise Aliases
single-leg raise, stability ball leg raises, glute and arm raise, swiss ball leg raises, exercises with ball for legs.
