New Page 0

Home Page Upcoming Events Contact Us Articles

Exercise of the Month

October, 2009

Supine Hip Extensions on the stability ball

Our exercise for this month is certainly not new to the fitness and exercise world. Particularly in the world of functional training, the supine hip extension (s.h.e on the ball) is a trialed, tested, and proven exercise that delivers the results that are missing from most conventional means of working one's backside. The nature of s.h.e on the ball is designed to recruit and exploit the strength and/or weakness of the whole posterior chain, with an emphasis on the lower extremities. Conventional training on machines typically focuses on isolating the flexion component of the hamstrings either in seated, kneeling, or prone positions all of which have merit in their own right, but do not yield the "functional bang" we look for at HEATS.

As mentioned before, the very nature of this exercise utilizes the "extension" component of the hamstrings, glutes, and the lower back muscles (erector spinae), not to mention actively recruiting key postural muscles in the upper body to add to the stability of this exercise. This extension action is used in all forms of locomotion or gait and is responsible for the acceleration or forward motion of the body. Runners, cyclists, or anyone who is exercising on their feet (a growing number of us thank goodness!) will certainly benefit from the strength and multi-functional recruitment patterns that this exercise yields. In other words, one rep of this baby uses more muscles than a full set of 12 on a seated or prone leg curl.

This notion of using more muscles per rep is better known as "whole body compounds or movements". Not only does this method burn more calories by recruiting more muscle mass, dare we say it again??... it also yields higher functional carry-over into your movements of everyday life or activities. One of our mantras here at HEATS is "train like you play and train like you live, which ultimately makes sense in a world where everyone seems to have to manage their time and energy investments. Train for function, and you won't just be another "pretty muscle"- but you'll also be known for your intelligence as well!

Which is a win/win in our books!! See below for our instructions of this exercise.

Exercise instruction

	Laying supine, position a sized-stability ball in front of you.
	Place your lower legs at about mid-calf on top of the ball, with your feet about hip width apart.
	Next, turn your palms up to face the ceiling, and create an impression of your whole back from hands to shoulders into the floor. This will ensure stability to the exercise by recruiting your key
	postural muscles (posterior deltoids, middle and lower trapezius, rhomboids, long head of the triceps, upper extensors of the thoracic spine,etc)
	Brace your abdominals before your perform the extension.
	Push your legs/feet into the ball and raise your lower body up until you feel your abdominals engage, and you have created a rough 45 degree angle with your body from the floor to the ball.
	Hold this position for 3 seconds and lower slowly for a count of 3 seconds. For beginners, start with 2 sets for the 5 training sessions, working from 10 repetitions, up to 20 repetitions, (add 2
	repetitions per training session). Intermediates and advanced trainees, you can also progress the exercise by moving the ball further away where you are placing the ball
	of your feet on the ball. You also can start with 3 sets of 15 repetitions with two legs. For further progressions, and a killer, higher performance level of this exercise please so go to our
	articles link, click on Training articles, and see "Hamstrings of Steel". There you will find the high-octane version of this exercise, the "Triple Threat". I recommend that you spend at least
	a month with the above progressions if you are new to this exercise before you move onto the Triple Threat. This will ensure that you are ready for the higher loading and volume
	that you put your legs through.

Enjoy the results!!!

Jean