How to do the Exercise Ball Hip Flexor Stretch
Exercise Ball Hip Flexor Stretch is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using stability ball, it falls under the flexibility category. Secondary muscles engaged include Quadriceps and Hamstrings.
Exercise Ball Hip Flexor Stretch demonstration · © GymiaFit
Exercise Ball Hip Flexor Stretch at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Exercise Ball Hip Flexor Stretch step by step
- 1Place the stability ball on the ground and kneel in front of it.
- 2Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
- 3Extend your left leg behind you, keeping it straight.
- 4Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
- 5Hold the stretch for 20-30 seconds, then switch sides and repeat.
Exercise Ball Hip Flexor Stretch — questions
What muscles does the Exercise Ball Hip Flexor Stretch work?
The Exercise Ball Hip Flexor Stretch primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings as secondary movers.
What equipment do I need for the Exercise Ball Hip Flexor Stretch?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball Hip Flexor Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball Hip Flexor Stretch?
Exercise Ball One Leg Prone Lower Body Rotation, Reverse Hyper Extension (on Stability Ball), Arms Apart Circular Toe Touch (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Hip Flexor Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.