Скачать или смотреть Prone Alternating Hip Extension on a Stability Ball

Physical Therapy First demonstration of Prone Alternating Hip Extension on a Stability Ball

In this 31-second clip from the Physical Therapy First video library, a clinician shows how to fire the glutes and hamstrings one side at a time while maintaining lumbar-pelvic control, using the unstable surface of a physioball.

🧾 What Happens in the Video

Setup phase begins. The therapist lies prone with a stability ball positioned under the hips and lower abdomen. Hands are placed on the floor beneath the shoulders, legs extended, and toes resting lightly on the ground. Core engagement starts by drawing the navel toward the spine while keeping the neck in a neutral position with the gaze directed at the floor.

The therapist demonstrates alternating leg lifts. The left leg lifts to torso height, then lowers with control, followed by the right leg. Roughly three slow alternating reps are shown, each following a 2-second up / 2-second down tempo. The key is to initiate movement from the glutes—not the lumbar spine—while minimizing ball movement. Exhale during each lift for better core activation.

The video highlights end-range emphasis. In this final round, each leg pauses briefly (~1 second) at the top of the lift to emphasize glute contraction and core stability. Throughout, the hips should remain square to the floor and care should be taken to avoid hyperextending the low back.

Finally, the reset and signoff occurs. Both feet return to the floor while the core remains braced. The clinician prompts viewers to either rest or begin another set. The key coaching cue here is to maintain spinal neutrality as you dismount the ball.

🎯 Muscles Trained & Benefits

Primary movers: Gluteus maximus, hamstrings

Stabilizers: Lumbar multifidus, transverse abdominis, deep hip rotators

Training effects:

Improves posterior chain strength without axial spinal loading

Enhances segmental control of the lumbar spine—useful in low back pain rehab

Challenges balance & proprioception via the unstable ball surface

🧠 Programming Suggestions – Prone Stability Ball Leg Lifts

This exercise can be adjusted based on your goal—whether you're working on motor control or building strength and endurance.

For motor control or rehab, perform 2 to 3 sets of 8–10 reps per side. Hold each rep for 1 second at the top. This dosage helps retrain proper movement patterns and core-glute coordination. Aim to complete this variation three times per week for best results.

For strength and endurance, increase the volume to 3 sets of 12–15 reps per side, holding each lift for 2 seconds. This version builds postural control and fatigue resistance. Perform it twice per week to support lumbar and pelvic stability without overtraining.

Progressions: add ankle weights, increase pause at top, perform single-arm support to raise core demand.
Regressions: perform bilateral lifts (both legs together), bend knees slightly, or lie prone on a mat instead of a ball.

❌ Common Errors

Hyperextending the low back—movement should originate from the hip.

Allowing the ball to roll forward/back—stabilize with shoulders stacked over wrists.

Using momentum—keep tempo slow and controlled for maximal muscle engagement.

🚨 Disclaimer

The exercise demonstration and all information presented in this video are provided solely for general educational and informational purposes. They are not intended to diagnose, treat, cure, or prevent any medical condition, nor do they replace a personal evaluation, prescription, or plan of care from your own licensed physician, physical therapist, or other qualified healthcare professional.

By choosing to watch or follow the movements shown, you acknowledge and agree that:

Personal responsibility – You will consult a qualified healthcare provider before beginning this or any new exercise program, especially if you have, or suspect you may have, an injury, medical condition, or physical limitation.

Assumption of risk – You voluntarily assume all risks associated with performing the activities depicted and accept full liability for any injury, loss, or damage that may result.

No professional–patient relationship – Viewing or commenting on this video does not create a therapist–patient relationship with Physical Therapy First, its clinicians, or affiliates.

Stop if pain occurs – Discontinue the exercise immediately and seek professional advice if you experience pain, dizziness, shortness of breath, or any other adverse symptom.

Physical Therapy First and the video’s creators, presenters, and distributors expressly disclaim all liability for any direct, indirect, incidental, or consequential damages arising from the use or misuse of the content herein.

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