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

Related Exercises

Featured
Reverse Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Reverse Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Adductor Squeeze Hamstring Slider
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Adductor Squeeze Hamstring Slider
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Single Leg Foam Roller Hamstring Bridge
Hamstring Strengthening, Hamstrings, Hip Extension, Hip Extensor, Knee Flexor, Biceps Femoris, Semimembranosus, Semitendinosus, Hip, Hip Strengthening, Knee, Knee Flexion, Knee Strengthening
Single Leg Foam Roller Hamstring Bridge
Hamstring Strengthening, Hamstrings, Hip Extension, Hip Extensor, Knee Flexor, Biceps Femoris, Semimembranosus, Semitendinosus, Hip, Hip Strengthening, Knee, Knee Flexion, Knee Strengthening
Hamstring Strengthening, Hamstrings, Hip Extension, Hip Extensor, Knee Flexor, Biceps Femoris, Semimembranosus, Semitendinosus, Hip, Hip Strengthening, Knee, Knee Flexion, Knee Strengthening
Foam Roller Hamstring Bridge
Hamstrings, Hamstring Strengthening, Hip Extension, Hip Extensor, Hip, Hip Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris
Foam Roller Hamstring Bridge
Hamstrings, Hamstring Strengthening, Hip Extension, Hip Extensor, Hip, Hip Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris
Hamstrings, Hamstring Strengthening, Hip Extension, Hip Extensor, Hip, Hip Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris
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
David Song
Previous

Swiss Ball Chest Press
Next

Ball Squeeze Hip Extension