Supine Hip Raise w/ Stability Ball
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Instructions
Submitted by:
Justin Leonard
Last updated: 1/22/2012
The supine hip raise with stability ball is an effective exercise for the gluteus muscles. The hamstrings are also involved in the movement. The hip raise is fairly easy to perform. However, those who are not accustomed to ball exercises may have issues controlling it initially.
This exercise is performed lying on the back. An exercise mat is preferred. From the supine position, start with the arms out and palms facing down for added stability. The feet should be fully extended on the ball. The area between the calves and the ankles should be comfortably rested on the ball. Next, elevate the hips off the floor. As you raise the hips, try to squeeze the glutes for maximum contraction. The upper back and head should remain on the floor at all times. Return to the starting position.
This exercise is performed lying on the back. An exercise mat is preferred. From the supine position, start with the arms out and palms facing down for added stability. The feet should be fully extended on the ball. The area between the calves and the ankles should be comfortably rested on the ball. Next, elevate the hips off the floor. As you raise the hips, try to squeeze the glutes for maximum contraction. The upper back and head should remain on the floor at all times. Return to the starting position.
Step 1
Start by lying down, arms out, palms facing down. Rest the lower legs on the ball.
Step 2
Lift the hips upward until the body is straight.
Step 3
Slowly return to the starting position.
Exercise Details
Difficulty Level MEDIUM
The supine hip raise is a medium difficulty exercise.
Target Muscle
Butt (gluteus maximus)
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