Selected Exercise
__________________________________________
Stability Ball Glute Extensions 1. Position Your Body: Start by lying face down on the stability ball, with your hands and feet touching the ground. Position the ball under your hips and lower stomach for support. 2. Stabilize Your Upper Body: Spread your feet to shoulder-width apart for better stability. Place your hands either on the ground in front of you or crossed in front of your chest, whichever helps you maintain balance better. 3. Engage Your Glutes and Core: Tighten your gluteal muscles and engage your core to prepare for the lift. This engagement is crucial for stability and effectiveness. 4. Lift Your Legs: Slowly lift your legs upwards from the ground, keeping them straight and together. The motion should primarily come from your glutes. Lift your legs to a point where they are in line with your body but do not overextend or lift too high, as it can strain your lower back. 5. Hold the Position: Once your legs are lifted, hold the position for a few seconds. Focus on keeping your glutes and core engaged and maintaining your balance on the ball. 6. Lower Your Legs: Slowly lower your legs back to the starting position, maintaining control and not letting your feet touch the ground. This control on the descent is part of the exercise. 7. Repeat: Perform the desired number of repetitions. Start with a lower number of reps, like 10-12, and gradually increase as you become more comfortable with the exercise and your strength improves.
Reps
__________
1 Time
2 Times
3 Times
4 Times
5 Times
6 Times
7 Times
8 Times
9 Times
10 Times
11 Times
12 Times
13 Times
14 Times
15 Times
16 Times
17 Times
18 Times
19 Times
20 Times
21 Times
22 Times
23 Times
24 Times
25 Times
26 Times
27 Times
28 Times
29 Times
30 Times
31 Times
32 Times
33 Times
34 Times
35 Times
36 Times
37 Times
38 Times
39 Times
40 Times
41 Times
42 Times
43 Times
44 Times
45 Times
46 Times
47 Times
48 Times
49 Times
50 Times
Hold
__________
0 Seconds
1 Second
2 Seconds
3 Seconds
4 Seconds
5 Seconds
6 Seconds
7 Seconds
8 Seconds
9 Seconds
10 Seconds
11 Seconds
12 Seconds
13 Seconds
14 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
35 Seconds
45 Seconds
1 Minute
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
12 Minutes
15 Minutes
20 Minutes
25 Minutes
30 Minutes
Duration
__________
10 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
45 Seconds
60 Seconds
90 Seconds
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
11 Minutes
12 Minutes
13 Minutes
14 Minutes
15 Minutes
16 Minutes
17 Minutes
18 Minutes
19 Minutes
20 Minutes
25 Minutes
30 Minutes
40 Minutes
45 Minutes
60 Minutes
70 Minutes
80 Minutes
90 Minutes
2 Hours
3 Hours
4 Hours
5 Hours
Complete
__________
1 Set
2 Sets
3 Sets
4 Sets
5 Sets
6 Sets
7 Sets
8 Sets
9 Sets
10 Sets
11 Sets
12 Sets
13 Sets
14 Sets
15 Sets
16 Sets
17 Sets
18 Sets
19 Sets
20 Sets
Set(s)
Perform
__________
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Time(s)
a Day
a Week
an Hour
__________
Back
Save
Add to Favorites
Add To HEP
109
Sent
Created - Mar 22nd, 2024
_______________________________________________________________________
Exercise Created By
Gineen Nicholls PTA/OTA; CanFitPRO PTS
