Sitting Hip Mobilization On Exercise Ball

Muscles worked

Setup

1. Sit upright on the center of the stability ball with your feet flat on the floor, hip-width apart.
2. Place your hands on your hips or lightly rest them on a flat bench in front of you for balance.
3. Ensure your spine is neutral and your shoulders are stacked directly over your hips.

How to do it

1. Exhale and slowly lift your right hip toward your right ribcage, shifting your weight slightly on the ball without moving your feet.
2. Inhale as you return to the neutral starting position with your weight centered.
3. Exhale and repeat the movement by lifting your left hip toward your left ribcage.
4. Maintain a slow, rhythmic tempo, focusing on the contraction of the obliques to drive the movement.

Form checklist

• Keep your upper torso and shoulders stationary; do not lean your body side-to-side.
• Maintain constant contact between your feet and the floor to stabilize the ball.
• Avoid bouncing on the ball; the movement should be a smooth, lateral glide.
• Keep your core braced throughout to protect the lower back.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are shortening the space between your lower ribs and your hip bone.
• Keep your gaze forward to help maintain a tall, upright posture and prevent spinal rounding.

Make it harder

• Narrow your foot stance or lift your hands off the bench to decrease your base of support and increase stability demands.
• Perform small pelvic circles (clockwise and counter-clockwise) to integrate anterior and posterior core activation.

Frequently asked

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

The sitting hip mobilization on exercise ball primarily targets the abs and obliques, and also works the biceps, deltoids, and trapezius as secondary muscles.

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

The sitting hip mobilization on exercise ball uses stability ball.

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

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

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