Exercise Ball Hip Flexor Stretch
What Exercise Ball Hip Flexor Stretch really gives you is control through the whole range, driven by straightforward equipment demands.
How to do Exercise Ball Hip Flexor Stretch
- Place the stability ball on the ground and kneel in front of it.
- Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
- Extend your left leg behind you, keeping it straight.
- Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
- Hold the stretch for 20-30 seconds, then switch sides and repeat.
Exercise Ball Hip Flexor Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Exercise Ball Hip Flexor Stretch Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Exercise Ball Hip Flexor Stretch
Swap Exercise Ball Hip Flexor Stretch For
Exercise Ball Hip Flexor Stretch — Frequently Asked Questions
How do you do the Exercise Ball Hip Flexor Stretch?
Place the stability ball on the ground and kneel in front of it. Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle. Extend your left leg behind you, keeping it straight. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball Hip Flexor Stretch work?
The Exercise Ball Hip Flexor Stretch primarily targets the glutes. It is classified as a legs exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Hip Flexor Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Hip Flexor Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Exercise Ball Hip Flexor Stretch?
Try the Weighted Stretch Lunge, Assisted Lying Gluteus And Piriformis Stretch or the Seated Glute Stretch. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
