라이브러리로시작 
끝 
운동 라이브러리
Exercise Ball Prone Leg Raise
A reverse-hyperextension style drill over a stability ball that trains the glutes and lower back by raising the legs against gravity.
등짐볼Hip extension
주동근
둔근척추기립근
협응근
햄스트링코어
장비
짐볼
패턴
Hip extension
준비 자세
- 01Lie face down with your hips and stomach on the ball.
- 02Walk the hands forward until they are planted under the shoulders on the floor.
- 03Let the legs hang together with toes lightly touching the floor.
- 04Set a neutral neck, eyes on the floor.
수행
- 01Squeeze the glutes and raise both legs together until they are level with the torso.
- 02Pause for a second at the top with the legs straight.
- 03Lower the legs under control until the toes almost touch the floor.
- 04Repeat without bouncing off the floor between reps.
체크포인트
- -The lift stops at body line; the legs do not swing above it.
- -Knees stay straight or nearly straight throughout.
- -Hands support balance without pushing the torso around.
- -The ball stays quiet under the hips.
흔한 실수
- -Kicking the legs up with momentum.
- -Hyperextending the lower back to lift higher.
- -Bending the knees to make the lever easier without noticing.
- -Letting the ball roll forward during the set.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps as posterior chain accessory work.
- -Add a slow 3 second lowering phase before adding any load.
- -A good low-compression option on days after heavy deadlifts.