Main Muscles Affected
- Buttocks
- Legs
Exercise Difficulty
Medium difficulty
Performing Kettlebell or Common Ball Hip Extensions:
- Get on all fours
- Keep your elbow flat and in line with your shoulder
- Place and hold the ball tight between the back of the thigh and calf
- Lift the leg as high as possible and, keeping the knee curvature, squeeze the buttock.
- Wait a few seconds and bring your knee down
- Repeat the movement first with one leg then with the other.
- Arch your back while pushing up
- Raise the shoulders and close the shoulder blades.
