hip extenses

Hip Extensions from Swiss ball

Hip Extensions from Fitball

An exercise to increase strength in the glutes and back extensors.

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You can progress this exercise by moving the ball further and by folding your arms across your chest

How to do it

  1. Lying on back, strecth out arm on ground, palms-side up and put calves on top of the swiss-ball

  2. Slowly raise your hips of the ground in 3 seconds until your ankle hip and shoulder form a straight line.

  3. Hold at the top for 3 seconds, the lower yourself back to the starting position in 3 seconds. One compete rep take a total of 9 seconds

Alternative Exercises

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