Hip Extension:
Head on Ball

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Purpose

Strengthens glutes, lower back, hamstrings, abdominal and all stabilizer muscles.

Starting Position (Figure 1)

  • Sit on the ball and walk your legs out until your head and shoulders are comfortably supported by the ball.

  • Position knees directly over ankles.

  • Hands on hips.

Movement

  • Inhale as you drop your torso towards the floor (Figure 2).

  • Exhale and lift your torso back to the starting position, keeping your spine in alignment.

  • Hold 10 seconds, squeezing your glutes.

 

Pace

2 seconds down

2 seconds up

Hold 10 seconds

 
 

Reps

Repeat 10 times

 
 

Sets

2

 
       
 

Tips

  • There should be no stress on the neck.

  • Stop if you feel strain in your lower back.

  • To make this exercise more difficult:

    • Bring your feet closer together.

    • Lift one leg and hold (Figure 3).

    • Hold weights on your hips.

General Caution and Disclaimer

As with any exercise, always exercise caution.  If you have any concern about your ability to perform an exercise, consult your physician first.  If an exercise begins to hurt you in any way, discontinue the exercise immediately.

 

2008 Hydration Health & Fitness, LLC

 

 

 

Figure 1

Figure 2

Figure 3 (Advanced)