How To Do A Prone Glute Lift With A Stability Ball Video

The prone glute lift using a stability ball will work the glutes and the abs. Learn how to do the prone glute lift using a stability ball from a certified personal fitness trainer in this exercise video.

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Use correct size ball
Lay stomach on ball
Hands on floor
Hips on ball
Lift slow up & down

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I'm going to show you how to do a prone glute lift using a stability ball. Stability balls go 55, 65, and 75 cm, so if your 5'4" and under, you're going to use a 55-cm ball. Between 5'4" and 5'6" possibly up to 5'7", you're going to use 65, and anything over 5'7", you're going to use a 75 cm ball. We're just going to lay our stomach on the ball. Take your hands out in front of you. Stomach is stabilizing and chest is off. We're going to take one foot and keep it on the floor. The opposite leg is going to lift, squeeze the glute engaged, hips stay on the ball, so I want you to really focus on keeping the hips glued trying to let the hip pop off the ball, and your body rotate. Keep everything nice and flat, exhale and inhale. You're going to feel the work in your glute all the way up to the upper portion of your back. So a nice slow contraction, exhale up and inhale down, lengthen your neck, try not to let your neck drop, keep the neck long, keep the body nice and strong, and just lift up and down. If you feel like you're able to take your hands off the floor, it's going to require a little bit more stabilization. Hands go into the ball, body lifts up and down. This is going to force the contraction to your stomach a little bit more, so you're going to be shifting your body weight back and forth, stabilize as hard as you can, keep your elbows tight, and lift up and down. Again, you're exhaling as you lift, inhale as you lower, lots of work in the erector spinae, the muscles that line your spine, and in your glute area. So this is how we execute the glute extension prone on your stability ball.

How to Do a Prone Glute Lift With a Stability Ball Video

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