How To: Do a prone hip extension on a ball

The prone hip extension exercise is used to target the gluteus muscles. It is relatively easy to perform. This exercise is sometimes called the reverse hyperextension.

To begin, lie down on a stability ball. Ensure your stomach is on the ball, and then place your elbows and forearms on the ground to support your upper body. If height is an issue, choose a different size ball or perform the exercise from your hands. Your legs should be fully extended and approximately shoulder width apart (Note: Toes should tap the ground). Next, extend the hips by contracting your gluteus muscles. Be sure to keep your elbows and forearms on the ground at all times. Slowly lower the legs back to the starting position and repeat the movement.

Step 1
Lie on stomach. Place hands (or elbows and forearms) on ground. Legs extended, toes touching floor.

Step 2
Extend hips by contracting gluteus muscles.

Step 3
Slowly return to the starting position. Repeat the exercise.