Classification
Type | auxiliary |
Mechanics | isolated |
Direction | push |
Equipment | fitness ball |
Additional Equipment | - |
Instructions
Preparation
In prone position place waist on fitnessball. Stabilize position with hands pressed against sides of fitnessball. Place feet more than shoulderwide on floor and keep legs slightly flexed.Execution
Extend hip to raise one leg as high as possible. Keep leg flexed throughout motion. Return and repeat.Variations / Comments
-![Fitness Ball Hip Extension, Prone | Starting Position Fitness Ball Hip Extension, Prone Starting Position](/data/exercisefiles/5/1505.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Fitness Ball Hip Extension, Prone | Ending Position Fitness Ball Hip Extension, Prone Ending Position](/data/exercisefiles/6/1506.jpg)
Muscles
Target | Gluteus Maximus |
Synergist | - |
Stabilizers | Hamstrings | Erector Spinae | Obliques | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior |
![Fitness Ball Hip Extension, Prone | Muscles Front Fitness Ball Hip Extension, Prone Muscles Front](/data/musclemaps/9/809.jpg)
Front
![Fitness Ball Hip Extension, Prone | Muscles Rear Fitness Ball Hip Extension, Prone Muscles Rear](/data/musclemaps/10/810.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)