Sitting Hip Mobilization Circle On Exercise Ball

Muscles worked

Setup

1. Sit centered on the stability ball with your feet flat on the floor, hip-width apart.
2. Position a flat bench nearby to use as a light hand support if you require extra stability.
3. Maintain an upright posture with a neutral spine, shoulders back, and hands resting on your thighs.

How to do it

1. Shift your weight to initiate a slow, clockwise circular motion with your hips while keeping your head and shoulders stationary.
2. Inhale as you roll the ball forward and to the side, then exhale as you tuck your pelvis and roll the ball toward the back.
3. Complete the set in one direction before reversing to a counter-clockwise motion.
4. Maintain a slow, controlled tempo, ensuring the movement is fluid and lacks jerky transitions.

Form checklist

• Keep your chest lifted and avoid rounding your upper back.
• Ensure your feet remain firmly planted on the ground to provide a stable base.
• Focus on moving only from the waist down, isolating the pelvic rotation.
• Keep your core lightly braced to protect the lower back during the posterior tilt.

Pro tips

• Imagine your pelvis is a bowl of water; try to tilt the bowl in every direction to 'spill' water around the entire rim for maximum mobility.
• Actively squeeze your glutes as you push the ball forward to increase the stretch in the hip flexors.

Make it harder

• Increase the diameter of the circles to challenge your balance and end-range hip mobility.
• Perform the circles with your arms extended straight overhead to raise your center of gravity and increase oblique demand.

Frequently asked

What muscles does the sitting hip mobilization circle on exercise ball work?

The sitting hip mobilization circle on exercise ball primarily targets the abs and obliques, and also works the erector spinae, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the sitting hip mobilization circle on exercise ball?

The sitting hip mobilization circle on exercise ball uses stability ball.

Is the sitting hip mobilization circle on exercise ball good for beginners?

Yes. The sitting hip mobilization circle on exercise ball is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Air BikeIntermediate · abs and obliques
• Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques