How to Do
How to Do Prone Hip Extension on Bosu
The prone hip extension on the bosu should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the prone hip extension on the bosu.
Beginning
Beginning Prone Hip Extension
1. Lie on your stomach with your legs straight on the floor. Lie down on a mat or a towel. Your head should be supported by your arms.
2. Raise your right leg off the floor a few inches. Maintain a straight right knee. Hold the position for 5 seconds.
3. Slowly return your leg to its original position.
4. Rep 5 times more, or as directed.
Movement
Prone Hip Extension Movement
1. Lay on a BOSU ball so that your stomach is in the middle of the ball. Your arms should be bent at the elbows with your forearms resting on the ground.
2. Your legs will be straight in the back of you with your toes resting on the ground.
3. Lift with your legs so that they are parallel with the ground, a couple of inches in the air.
4. Maintain this position for a few breaths before returning them back down to the ground. Repeat for repetitions.
Benefits
Benefits Prone Hip Extension
Hip extension exercises are vital since the glutes and hamstrings, which make up your hip extensor muscles, are significant movers in your body. Glute strength is important for pelvic alignment and lower back support. Running, walking, and jumping are all made easier with strong hamstrings.
