Ball Squeeze Prone Hip Extension

HipHip Mobility
Written By David Song

BALL SQUEEZE PRONE HIP EXTENSION

This is a hip extension range of motion and strengthening exercise. Be sure to minimize the amount of extension that occurs in the low back or anterior pelvic tilt to isolate the movement to the hip joint. Lie down on your stomach and place a ball behind one knee and squeeze it. Raise the heel towards the ceiling while maintaining muscular contraction at the hip and knee. Hold for 5-10 seconds and slowly lower your leg back down to the ground. Repeat as required.

Muscles Involved:

  • Hamstrings

  • Gluteus Maximus

Related Conditions:

  • Glute Amnesia

  • Hip Spine Syndrome

  • Proximal Hamstrings Tendinitis

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David Song
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