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Using Stability Ball For Hip Flexibility And Core Stability

Using Stability Ball For Hip Flexibility And Core Stability
Maria Mountain, M.Sc.

Maria Mountain, M.Sc.

Remember five years ago (maybe it was 10) when strength coaches (myself included) tried to turn every single exercise into a stability ball exercise?

Bench press? Do that on the ball, it’s better for your core.

Squats? Do that on the ball, it’s better for your core.

Well, we don’t go to that extreme anymore, but we still use the on a daily basis in the gym and today I wanted to share two exercises that might be new to you.

The first one is for hip flexibility and will help you gain some internal rotation (which helps you get a wider butterfly flare with less knee strain). The second one actually is a “core” exercise.

1. Supine Hip IR on Stability Ball

  • Make sure you are using a burst resistant stability ball (you don’t want that thing to burst when you are lying on it).
  • Start with your hips up and your feet hip width apart, then pinch your knees inward and slowly sit your hips down toward the floor until you feel a tension in your hips or until you start to feel a little tension on the inside of your knees.
  • You are NOT trying to stretch your knee so do not continue dropping your hips beyond a mild tension on the inside aspect of the knees.
  • Hold in the bottom position for five seconds and then lift your hips again.
  • If you are not getting a stretch in your hips, then you can widen your stance slightly and repeat.

2. Stability Ball Deadbug

This one is for those of you who miss doing crunches and that burn in your abs. I am okay with it because it does not give you the disc-crushing repeated flexion of a crunch and it integrates the use of your hips, torso and lats.

  • Keep the ball up toward your chest.
  • Push one knee and your opposite arm into the ball with good pressure as you extend the other arm and leg.
  • If you are feeling any strain in your lower back as you go through the set, then do not extend your free arm and leg quite as far, that should fix the problem.
  • Push on one side for five seconds and then switch. Do five reps on each side.

So it is time to dust off that stability ball sitting in the corner of your laundry room (pretty sure everyone has a stability ball gathering dust in the corner of the laundry room) and give these a spin.

Happy training!

Maria-Mountain-150x150Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.

You can get a FREE 14-Day Flexibility program for goalies HERE!

About The Author

Maria Mountain M.Sc.

Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more. Try Maria's Goalie Stretch Solution today.