How to Do
How to Do Plank With Hip Extension Single Leg on Ball
Each exercise 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 this exercise.
Inertia progression: Power Ball, Cable, Tubing.
Beginning
Beginning Plank With Hip Extension
1. Maintain good posture throughout the exercise with shoulder blades back and down, a tight belly, with the spine in a neutral position.
2. Activate the core by drawing the navel towards the spine and contract the pelvis.
Movement
Plank With Hip Extension Movement
1. Start with your arms straight on the ground and knees on the stability ball in a push-up position.
2. Bend the hips to about 90 degrees and keep arms straight.
3. Activate your glutes and push one leg into triple extension at hip, knee, and ankle, heel towards the ceiling.
4. Maintain a 90 degree bend in the other hip.
5. Slowly lower and repeat.
Benefits
Plank With Hip Extension Benefits
Hip extension exercises are beneficial because your hip extensor muscles & the glutes and hamstrings & are major movers in your body. Glute strength is essential for pelvic alignment and lower back support. Hamstrings that are strong allow you to run, walk, and jump.
Exercise Aliases
Swiss Ball Push Ups, Upside Down Push Ups, How To Do Vertical Thrusts on Stability Ball, Push Up Kick.
