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Exercise: Hip Flexion with Stability Ball

This dynamic Hip Flexor strength training exercise requires the athlete to increase recruitment and activation of the torso and upper-body musculature in generating dynamic total body stabilization while flexing and extending the hips.

The benefit of this exercise is the direct transfer to athletic movements, particularly for athletes participating in contact sports, athletes in sports requiring the generation of linear speed and acceleration, or athletes engaged in a low-back strength prevention or rehabilitation training program.

Primary Muscle Groups: The Hip Flexors: Psoas major & minor, Iliacus, Rectuc Femoris, Sartorius, Adductor Brevis and Longus, Gracillis, and the Tensor Lascia latae, the deep musculature of the abdomen, low-back, and the shoulder stabilizers.
Technique Ques: Using caution and balance, place both hands on the outside of the Stability Ball.  The athletes hands should be position directly under the shoulders so that that arms are vertically aligned and parallel to one another.  Further, the fingers should be pointed towards the floor.  While stabilizing the body, the athlete begins the exercise by flexing 1 leg through the hip, pulling the knee towards the chest. The athlete completes the eccentric phase of exercise by extending the hip, allowing the leg to extend, and the foot to either return to the floor, or to an extended position.
Options for Progression: You can progress the difficulty of the exercise by increasing the number of reps and set completed, or by increasing the speed of your reps. 

Additional Hip Flexor Training Exercises:
Stability Ball hold Hip Flexion & Extension

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
Content Copyright Performance Training Systems 2007
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