Butt Fact: The glutes are part of the posterior chain, which are the muscles that run up the back of the body.
Stability Ball Reverse Hip Extension
- Begin in an all-fours position with your torso on the ball and stretch your heels to the back of the room. If the stability ball is large enough, you can place your hands on the floor. If the ball is smaller, stabilize your torso on your forearms.
- Arrange your body so that your hips lie directly over the top of the ball.
- Squeeze your glutes and lift your legs off the floor until they are in line with your torso. Keep your body straight without arching your lower back.
- Slowly lower both legs back to the floor.
- Repeat for 15 to 20 reps.
I started out with this exercise when I began rehab on my back strain. If you concentrate on squeezing your butt, it will help you learn to use your glutes and not your erector spinae, the muscles that run up your spine.
- Raise one leg at a time, holding it in a raised position for up to 5 seconds.
- Concentrate on squeezing your glutes.
- Switch legs and repeat for 15 to 20 reps.
This exercise can be done on different size balls to hit your glutes and the surrounding muscles in a little different way. Alternatively, it can also be done lying face down on a workout bench with your legs hanging straight off the end.