Here is an exercise for your lower back and glutes that can be done at home, easily, requiring nothing more than an exercise ball.

ball hip extension

Step 1: Start with the ball under your stomach. Your hands and toes should be touching the floor, much like a push up position.

ball hip extension

Step 2: Contract your abs, back, and glutes to lift your legs off floor so they’re straight out behind you.

You’ll feel the squeeze in your lower back. (Also, your entire core is used to hold yourself steady, so you might feel a little shaky at the top position.)

Lower your legs back to the floor and repeat.

Ball Hip Extension video:

See more exercise guides in The Bodyweight Exercise Collection.

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