Hip Extension:
with Knee Flexion

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Purpose

Works your hamstrings, glutes, low back and your stabilizer muscles.

Starting Position (Figure 1)

  • Lie on your back.

  • Beginners start with calves on the ball.  As you advance, take the ball closer to your feet.

  • Arms out to the sides.  As you advance, bring arms closer to your body.

  • Palms up.

Movement

  • At the same time (Figure 2):

    • Exhale

    • Flex knees to 90 degrees as you bring the ball toward you

    • Lift hips off the floor

  • Inhale as you slowly lower yourself down to the floor.

 

Pace

4 seconds up

Do not hold

4 seconds down

  
 

Reps

Repeat 8-10 times

  
 

Sets

2

  
       
 

Tips

  • Should be done in one smooth, controlled movement.

  • Be careful not to stress your neck

Advanced Exercise

  • At the same time (Figure 3):

    • Exhale

    • Lift hips off the floor

    • Flex right knee to 90 degrees as you bring the ball toward you

    • Extend left leg

  • Hold for 10 seconds.

  • Inhale as you slowly lower yourself down to the floor.

  • Repeat with the opposite leg.

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