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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.
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.