The single-leg hip raise with head on Swiss ball builds strength in the glutes and hamstrings. Performing the exercise with the head on a Swiss ball actively engages the core and improves stability.
Instructions
Lie with your upper back and head on a Swiss ball while bending one knee at 90 degrees and extending your other leg so that your heel and hip form a straight line.
Drive your hips toward the ceiling while keeping one leg elevated. Pause and lower your hips back to the starting position.
Trainer’s Tips
Keep your foot underneath your knee throughout the exercise. Avoid having it too far out in front of you.
Keep your heel firmly pressed into the floor throughout the movement. The majority of force should come through your heel.
Squeeze your glutes as hard as possible at the top of the movement.
