A back extension performed over a stability ball while holding a light plate, training the spinal erectors and glutes with added instability demands and no bench required.
등짐볼Hip hinge
시작
끝
주동근
척추기립근
협응근
둔근햄스트링코어
장비
짐볼
패턴
Hip hinge
준비 자세
01Lie prone over the stability ball with the ball under the hips and lower abdomen.
02Anchor the feet against a wall or rack base, legs extended.
03Hold a light plate against the chest or behind the head.
04Let the torso drape over the ball to start.
수행
01Brace, then extend the hips and spine to raise the torso in line with the legs.
02Squeeze the glutes and hold the top for 1 second.
03Lower the torso back over the ball under control.
04Keep the ball still under the hips throughout the set.
체크포인트
-The top position is a straight line from head to heels, not hyperextended.
-The ball does not roll or drift during reps.
-The plate stays fixed against the chest.
-Feet keep constant pressure on their anchor point.
흔한 실수
-Whipping into hard lumbar hyperextension at the top.
-Letting the ball roll and turning the set into a balance scramble.
-Using a plate too heavy to control on an unstable surface.
-Pushing with the arms instead of extending from the hips and back.
프로그래밍 노트
-Use 3 sets of 10 to 15 reps with a light plate of 2.5 to 10 kg.
-Master unweighted ball extensions first, then add load gradually.
-A useful home or hotel substitute when no extension bench is available.
