Bent-knee Swiss Ball Reverse Hip Raise
- Primary muscles
- Glutes, Lower back
- Secondary muscles
- Hamstrings
- Equipment
- Stability ball
- Movement pattern
- None
Steps
- 1 Position yourself face down on a Swiss ball, ensuring your hips are centered on the ball.
- 2 Place your hands on the floor in front of the ball for stability, keeping your arms extended.
- 3 Bend your knees to a 90-degree angle, keeping your feet together and off the floor.
- 4 Engage your core and glutes, then lift your hips and bent legs upwards towards the ceiling.
- 5 Focus on contracting your glutes and lower back to raise your lower body as high as comfortable.
- 6 Slowly lower your hips and legs back down to the starting position, maintaining control throughout the movement.
