Lying Hip Lift (on stability ball) V2

Description

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

1. 1
   Setup

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

2. 2
   Setup

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

3. 3

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

4. 4

   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. 5

   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.