’2-For-1′ Lower Body Swiss Ball Core Exercise
- July 2nd, 2010
- Posted in Core Stability Exercises . Core Stability Training
- By Kevin Yates
- Write comment
I love using the swiss ball (a.k.a “stability ball”, “gym ball”, “exercise ball”) for upper & lower body core exercises because the unstable environment doesn’t allow much leeway to cheat on exercises.
This way compensatory strategies that lead to muscle imbalances and injuries are minimized and the effectiveness of the exercise is maximized.
In the short video below I show my ’2-for-1′ lower body swiss ball core exercise from my Muscle Imbalance Solution program that’s great for developing core & hip strength. I got the idea for this exercise by noticing a number of my clients who were overusing their hamstrings during lower body exercises like squat, lunges and bridges.
I wanted a way to get their glutes fired-up in these movements so they didn’t get hamstring cramps or injuries.
And, that’s when the idea hit me.
After a bit of experimenting with all kinds of ways I finally came up with this one and it’s a real challenge but suitable for just about anybody.
It’s a cool variation of a hip extension & hamstring curl wrapped up into one movement with one unique trick I use to make this exercise completely different and unmatched by ANY machine…(hint: watch my feet 
Check it out, try it and leave a comment below.
By the way, don’t forget to get a copy of the webinar “Muscle Imbalances Revealed” at 50% off the regular price + another $30 off. There are only 11 copies left and at midnight tonight the price will go up (or when the final 11 copies are sold).
They might all be gone already but you can check for yourself –>CLICK HERE For Muscle Imbalances Revealed Special Offer
Looks a challenge I’m guessing this would be a great exercise for a client with a lordosis??
Stay fresh
@Chris
Thanks for the comment. Yeah, it’s definitely a challenge. For a client with exaggerated lordosis (of the lumbar spine) the challenge for them is keeping the abs engaged and assessing how tight the hip flexors/quads are.
Kevin
@Kevin Yates
am i right in thinking that their ability to lift the ball will be restricted due to tight hip flexor/quads
I have a client with really weak flexible hamstrings, lower back pain tight quads and hip flexors your typical lumbar lordosis really, was thinking this would be suitable
Also little question kevin, i have a client who has tight hamstrings tight quads, tight hip flexors, tight calves slight lordosis,he is more quad dominant and has weak glutes, and before he came to me had chronic hip flexor pain/groin pain, am i right in stretching quads, hip flexors, calves and hamstrings? and i have him doing various lunge patterns (side lunges to stretch adductors dynamically)really focussing on him place all weight in front heel, not allowing the knee to shift forward, the hip flexor pain has eased but still there,
I have him doing deadbugs, and deadbugs with arm raises to try activate core also, he cant do marches as cant keep core engaged and back keeps lifting
thanks kevin,
Chris
@chris
In your client’s case he will most likely compensate with his lower back and hamstrings. You can try it without the medball just to get him to initiate the movement correctly.
But, yeah you definitely are on the right track with addressing the hip extensors.
His hamstring tightness is probably more distal than proximal.
Have you tried assessing him during a body weight squat with arms forward? That will reveal quite a bit about what to address with him.
The thing I try to do regarding flexibility is addressing it through the exercises…dynamically vs static so I don’t do much static stretching or self myofascial release with clients
Hope this helps you,
Kevin