Muscles worked:
- gluteals
- quadriceps
- hamstrings
- erector spinae (back muscles)
- Hip stabilizers
Start Position
- Upper back rest on ball
- Pelvic tilt
- Knees bent to 90 degrees
Finish Position
- Push hips straight up to the point that the body is straight
- Extend one leg straight, balancing on the other leg
- Hold this position
- Lower hips down back to start position
Common Errors
- Arching the back.
- Having the ball at the middle of the back in the finish position. It should stay on the upper back.
- Allowing the hip, on the free leg side, to drop
- Bending at the knees to return to the start position. Drop the hips down.
- Flexing the neck, as seen in the picture
Progressions
- Increase the time you are performing the exercise.
- Add weight to your stomach after you can perform this exercise for 5 minutes (ie. Hold 5 seconds lower, for a total of 5 minutes).
- Perform small circles with the foot
Originally posted on May 17, 2022 @ 4:37 pm