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

 

Related Exercises

Featured
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Dumbbell Donkey Kick
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Dumbbell Donkey Kick
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Dynamic Incline Pigeon
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Dynamic Incline Pigeon
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Incline Pigeon Pose
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
Incline Pigeon Pose
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
Kettlebell 90/90 Hip Thrust
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Kettlebell 90/90 Hip Thrust
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Lunging Pigeon
Hip Mobility, Hip Extensor, Hip Extension, Gluteus Maximus, Glutes, Gluteus Medius, Piriformis
Lunging Pigeon
Hip Mobility, Hip Extensor, Hip Extension, Gluteus Maximus, Glutes, Gluteus Medius, Piriformis
Hip Mobility, Hip Extensor, Hip Extension, Gluteus Maximus, Glutes, Gluteus Medius, Piriformis
Assisted Dumbbell Bulgarian Split Squat
Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Knee Strengthening, Hip Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Rectus Femoris, Gluteus Maximus
Assisted Dumbbell Bulgarian Split Squat
Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Knee Strengthening, Hip Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Rectus Femoris, Gluteus Maximus
Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Knee Strengthening, Hip Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Rectus Femoris, Gluteus Maximus
Assisted Bulgarian Split Squat
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Assisted Bulgarian Split Squat
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Assisted Dumbbell Step Up
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Assisted Dumbbell Step Up
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
David Song
Previous

Ball Squeeze Prone Hip Extension
Next

Prone Hip Extension