- Stand upright with the stability ball behind you and hold a dumbbell in each hand.
- Place your left foot on the top of the ball with knee bent at about 90 degree angle. Start with your chest up, shoulders back and core contracted. Keep your right leg slightly bent.
- Slowly bend at the hip and lean forward with your upper body, extending the left leg back. Lower the dumbbells toward the floor until they are on each side of your right calf. Inhale on the way down.
- Hold and balance. On the exhale contract your glutes and hamstrings and pull the trunk back up, while maintaining a good posture.
This exercise is similar to one-leg hip extension, but has slightly less balance demands. The benefit is increased fatigue in hamstrings and glutes.
Tip: to maintain the balance, focus on some point in front of you and square your shoulders.
