Ball Squeeze Hip Extension

HipHip Mobility
Written By David Song

BALL SQUEEZE HIP EXTENSION

This is a hip extensor strengthening and range of motion exercise. Stand on one leg and place a tennis, lacrosse or massage ball behind the knee and squeeze it together using your calf and hamstring. You may hold onto a stable object for balance. Extend the hip by kicking the leg back and maintain muscular contraction for 5-10 seconds. Be sure to isolate movement to the hip joint by minimizing movement occurring in the low back and pelvis.

Muscles Involved:

  • Hamstrings

  • Gluteus Maximus

Related Conditions:

  • Glute Amnesia

  • Hip Spine Syndrome

  • Proximal Hamstrings Tendinitis

Required Exercise Equipment:

Massage Ball - Click to Purchase

Massage Ball - Click to Purchase

 

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