Swiss Ball One Leg Hip Extension with Rotation
Exercise of the Month: October 2011
Fitness Level: Intermediate / Advanced

Lie supine on the floor, placing you feet on top of the Swiss ball, arms out to your side with your palms rotated up towards the ceiling. Engage both your inner unit and your bottom before you lift your hips off the floor. To activate your inner unit complete the following:

Take a good diaphragmatic breath (feel your ribs expand in all directions) and as you exhale engage draw your rib cage downwards and hold it in place with your diaphragm. You should feel your belly button moving down towards your legs. Draw your pelvic floor up wards and your TVA inwards. Your core region should now look like a smooth barrel.

Once you have lifted your hips there should be a straight line running from your shoulders to your feet. Aim to maintain this position throughout the whole exercise.

Keeping your leg as straight as your hamstrings will allow, lift one foot off the Swiss Ball, taking your heel to point up towards the ceiling.

Rotate this leg across your body, until it is parallel to the floor. Using your core musculature bring your leg back up towards the ceiling before lowering it to the Swiss ball.

Repeat, alternating from your right and left leg.

Exhale: As you lift and rotate your leg across your body.

Inhale: As you bring your leg back towards the Swiss ball.

The Swiss ball one-leg hip extension with rotation is a wonderful exercise for strengthening the muscles of the hip and core. It can also be used as a mobilisation exercise for increasing the flexibility of the hamstrings, lower back and obliques.