How to Do
How to Do Supine Hip Extension on Ball on Single Leg With Twist
The supine hip extension on the ball on the single leg with a twist 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 the supine hip extension on the ball on the single leg with a twist.
Beginning
Beginning Supine Hip Extension on Ball
1. Lie on your back on the floor with your heels on the stability ball, hands to the side of your body for balance.
2. Keep the belly tight by drawing the belly button towards the spine. Then, contract the pelvic floor by tightening the same muscles that are commonly used to stop the flow of urine.
Movement
Supine Hip Extension on Ball Movement
1. Lift hips off the floor and maintain neutral spine angles.
2. Keep buttocks tight and shoulder blades down and together.
3. Lift and flex one leg to approximately 90 degrees.
4. Maintain body alignment and rotate at the lower back to approximately 30 to 45 degrees.
5. Rotate back and lower leg. Repeat.
Benefits
Supine Hip Extension on Ball Benefits
Hip extension workouts are significant because the glutes and hamstrings, which are part of your hip extensor muscles, are primary movers in your body. Glute strength is important for pelvic alignment and lower back support. Running, walking, and jumping are all made easier with strong hamstrings.
