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Pike Over the Exercise Ball





pike over the exercise ball start


pike over the exercise ball finish

Starting Position
  • Start this ball exercise with your hands resting lightly on the floor in front of you.
  • The peak of the exercise ball should be under your hips where they bend
  • Feet should be resting on the floor about shoulder width apart.
Action
  • Simultaneously raise your chest and your straight legs so that you form a straight line from your head to your feet
  • Slowly lower chest and feet to the starting position.
Prime Movers
  • Glutes, hamstrings, back extensors.
Physio Tips
  • Don't use your arms to push, only to guide movement.
  • Don't look up toward the ceiling, keep your chin tucked.
Progression

Don't confuse this exercise with the much more difficult Pike Exercise. This exercise biases the extensors because the ball is under your centre. The Pike biases flexors.


1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.


1ballsBeginner 2ballsIntermediate 3balls      Expert


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