Lying Hip Lift (on stability ball) V2

Description

How to do Lying Hip Lift (on stability ball) V2

1. 01
   Setup

   Lie supine on the floor with your arms extended at your sides, palms down, for stability.

2. 02
   Setup

   Place your heels and lower calves on top of a stability ball, with your knees bent at approximately a 90-degree angle.

3. 03

   Engage your glutes and hamstrings, pressing your heels into the ball as you lift your hips off the floor.

4. 04

   Continue lifting until your body forms a straight line from your shoulders through your hips to your knees, squeezing your glutes at the top.

5. 05

   Slowly and with control, lower your hips back down towards the starting position, maintaining tension in your glutes and hamstrings.

Tips

• Focus on driving through your heels into the stability ball to maximize glute and hamstring activation throughout the movement.
• Keep your core engaged to prevent arching your lower back and maintain a neutral spine during the hip lift.
• Control the eccentric (lowering) phase of the movement to enhance muscle activation and build strength more effectively.
• To increase the challenge, perform the exercise with one leg, keeping the non-working leg extended or bent above the ball.

Common mistakes

• Arching the lower back instead of maintaining a straight line indicates weak core engagement; focus on bracing your abs and tucking your pelvis slightly.
• Using momentum to lift your hips rather than controlled muscle contraction reduces effectiveness; slow down the movement and focus on squeezing your glutes.
• Allowing the stability ball to roll excessively reduces stability and muscle isolation; keep your feet firmly planted on the ball and control its movement.