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Ball Single Leg Hip Extension

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  Primary Muscle Group: Glutes

Muscle Groups Worked in This Exercise: Glutes and Rectus Abdominis

Preparation: Lay on your back on the floor with your arms down and out to your sides at a 45 degree angle. Place your right leg on top of a stability ball with your heel of your foot resting on the top of the ball and your knee bent at a 45 degree angle pointing upwards. Your left leg should be bent and positioned to the left of the stability ball with your feet on the floor for balance.

Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Your movement begins with a squeezing upward movement at the hips and pressing your hips towards the ceiling as you keep your right heel pressed into the stability ball. Stop for a second at the top of the exercise movement and focus on squeezing your glutes in.

Here are a few suggested alternative exercises:

  • Ball 1 Leg Knee Drive
  • Ball Bottoms-Up
  • Ball Bridge Lift
  • Ball Deadlift
  • Side Lying Scissors
  • Step Ups on Bench
  • PowerBlock Dumbbells