Scissor Power Switch
Scissor Power Switch strengthens your upper and lower legs, including your hamstrings, glutes, quadriceps, and calves. It is also good to provide muscular and cardiovascular endurance to improve hip mobility.
BEGINNER
Hip Raise With Head On Swiss Ball
Hip Raise With Head On Swiss Ball primarily targets the glutes and, to a lesser degree, also targets the abs, lower back, hamstrings, and hip flexors.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back with your head and upper back resting on the Swiss ball. Make sure you keep your feet on the floor and your knees bent.
- Brace your core, press your heels into the floor, and lift your hips to form a straight line, ending with a glute squeeze. Return to starting position.
Tips
- Do not allow your hips to sag.
- Avoid side-to-side rotation during the exercise.
- Avoid overstretching your lower back at the top of the movement.
Alternative Exercises
Dumbbell Kickback
Dumbbell Kickback increases stability and flexibility in your shoulders and arms. The dumbbell kickback prepares you for everyday movements like lifting, pushing, or swimming by growing your upper body strength and range of motion.
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