Hip Extensions - Fitness Ball

Recommendations: 1-3 Sets, 10-15 Reps

Beginner Glutes Hip Extensors Stretching Fitness Ball Gym

Purpose: This exercise is a controlled, balanced glute and hip extension exercise for building tone and shape.

Benefits: This is a good exercise for core glute muscle development and the hip extensors.

Lay flat on the floor with your heels on a fitness ball. Your knees should be straight. Your arms are placed diagonally by your sides with your palms on the floor. This is the starting position. Using your glutes and abs, lift your hips and lower back off the floor as high as you can. Do not lift your shoulders from the floor nor your heels from the ball. Exhale during this movement. Pause briefly while tightening your glutes. Lower your midsection in a controlled manner to a point just above the floor. Do not allow your glutes to touch the floor. Inhale during this movement. Repeat for the recommended number of repetitions.

The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.