Fit Ball Hip Extension

DIFFICULTY LEVEL

Moderate

EQUIPMENT NEEDED

Fitball

STARTING POSITION

Lying on fit ball.

PROCEDURE

1. Put feet against wall.
2. Find the appropriately sized fit ball.
3. Place your stomach on the ball.
4. Put your feet against a wall with a 90 degree bend at the knees.
5. Place hands behind your head with arms spread out to the sides.
6. Extend upward at the hips pushing your shoulders up and back.
7. Slowly return to the starting position.
8. Repeat

COACHING KEYS

• Keep abdominals tight.
• Focus on using your upper glutes and hamstrings.

YOU SHOULD FEEL IT

In your lower-back, glutes, hamstrings, and calves.

SKI PURPOSE

Improves hamstring and glute strength. This is important because strong hamstrings and glutes help prevent lower-back and knee injuries.