Note: This exercise is done using a stability ball and is considered an advanced exercise. Any clients with pre-existing upper body restrictions, injuries, or limitations in strength should be screened accordingly. For those seeking a challenging way to enhance core, hip and shoulder stability this exercise will be worthwhile.
Execution: Begin with the torso over a stability ball and gradually walk out your hands until the ball is beneath the lower shins/ankles/feet with the toes pointing down. Position the hands so that they are beneath the shoulders. The elbows should be stable and close to full extension but do not have to be locked.
Maintaining a still upper body and core, slowly lift one leg into full hip extension. Pause at the top and return to the start position. I suggest alternate leg lifts for beginners and consecutive leg lifts for those who are advanced and have enough stability to execute the movement correctly.
Perform 1-3 sets of 5-10 repetitions on each side. Quality of the movement and proper alignment and stability should be a primary focus. The speed of movement should be slower and deliberate.
Progressions:
1. Perform consecutive repetitions on the same leg
2. Place the toes on the ball with the ankles in neutral
Regressions:
1. Move the ball higher up (mid shin) to reduce the lever arm
2. Remove the ball and perform a tall plank with hip extension on the floor
Application: This exercise is intended for advanced users who want or need to increase shoulder, core and hip stability, while also seeking to improve hip disassociation. The core must function in an anti-extension and anti-rotation fashion throughout which is a safe and effective way to target those muscles while also providing a demanding strengthening exercise for the upper body and hips.
Precautions: Sufficient upper body strength is a must for this exercise. Clients with wrist pain/weakness or elbow and shoulder pathology should only perform this exercise provided they have are symptom free and have moved through the following progressions.
